Tips for Staying Hydrated

Staying hydrated in the heat is important, but we often overlook it as a vital component of a workout.  Following these hydration tips to stay at the top of your game:

• Drink 17-20 ounces of water two to three hours before the start of exercise.
• Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. 
   

Am I dehydrated?

The body's thirst mechanism is slow, so don't rely on thirst as the first indicator that you need to replenish fluids.  If you are thirsty, then you are already dehydrated.  If you are thirsty while exercising, it will be difficult to re-establish normal hydration until you stop. 

Warning signs of dehydration may include:  dizziness, thirst, headache, muscle cramps, nausea, decreased performance, and altered mental acuity.  If you are exercising in warm weather and you stop sweating and begin to feel "chills," then you need to stop immediately and find a place to cool your body temperature down, and re-hydrate. 

The risk of dehydration is much higher in warmer weather; however, it does occur in cold weather exercise as well. 

Help your body prepare for more intense exercise by beginning with slow, gentle stretching to aid in preventing injury.

Follow these tips from the American Academy of Orthopaedic Surgeons for stretching before your workout:

• Warm up your muscles slowly by performing an aerobic activity at a very "easy pace."
• Make your movements gentle and slow, remembering to breathe and relax.
• Hold each stretch in position for 10 to 30 seconds.
• Never bounce as you stretch.
• Stretch within your comfort level, and ease up if your stretch begins to hurt