Hydration 101
- Fluid is lost in sweat, urine, digestive processes, breathing and through the skin
- Dehydration can make for poor workouts
- About 20% of our fluid intake comes from the food we eat, while 80% comes from the beverages we drink (including water, juice, milk, coffee, etc) That means drinking beverages is really important for meeting the our fluids needs.
Symptoms of dehydration
-
Thirst,
fatigue, weakness
- Headache,
irritability, dizziness
- Reduced mental
alertness
- Impaired
vision and muscle control
- Scant, dark urine
Drink more fluid when you are active
to make up sweat loss
Sweating is
important to cool your body but it can also result in dehydration. The amount of extra fluid required to support
physical activity is different for everyone.
It depends
on:
- How much you
sweat
- The type,
duration and intensity of your activity
- Your fitness
level
- Your age
- The environment
Drinking
fluid before, during and after physical activity is key to preventing
dehydration and supporting an effective workout.
Beverage
ideas for your work out
Before a work out (2-3 hours before)
drink a variety of beverages to keep fluids levels up.
- Sparkling
water with lemon or lime
- Chocolate milk
on ice
- 100% pure
fruit juice
- Low – sodium
vegetable juice
- Plain water
- Tea
- Hot chocolate
- Low – sodium
soup
During a workout – Drink to prevent
dehydration
·
Plain
water
·
For
longer (60 minutes or more) and more intense workouts; Diluted juice, sports
drinks
- Protein Shake
- Water with an
apple and peanut butter
- Chocolate milk
- Water with
crackers and cheese
- Sports drink
with trail mix
- Tea with
hummus and pita bread
- Cereal with
milk and fruit
- 100% juice
with granola bar
- Homemade
muffin with milk
- Low – sodium
vegetable juice with a sandwich
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