According to the National Athletic Trainers Association, Hydration is particularly important for athletes. It is important for all of us to stay well hydrated especially surrounding exercise. Drink purified water from PUR water filters, other non-alcoholic beverages, and fresh juice from the Best Juicers. Learn more from Juicing Books, Wheatgrass Books, Juicing Benefits, and Water: The Ultimate Cure. PUR water filters can save money, making bottled water unnecessary.
Staying well hydrated is a good idea for health. Even as little as 1-2% weight loss from mild dehydration can cause weakness, dizziness, and fatigue, impacting long-term health according to experts at the Mayo Clinic. Sometimes it is hard to get enough fluids especially when working out.
According to personal trainer Lonny Lee, RD, the average person should:
- Drink 12-16 oz. of water before working out.
- Drink a few oz. every 15 minutes during work out.
- Weigh after working out. Replenish weight loss by drinking the amount of fluid equal to the amount of weight loss.
According to the National Athletic Trainers Association, athletes and participants in endurance sports should:
- Drink 17-20 oz. of fluid 2-3 hours before work out, and 7 -10 oz. immediately prior to workout.
- Drink 7-10 oz. every 15 minutes during workout.
- Within 2 hours of completing workout, drink a minimum 20 oz/lb of weight loss.
The American Dietetic Association advises drinking fluids regularly even if not thirsty.
What to drink
Purified water is a good choice.
Sports drinks containing added electrolytes are unnecessary for most people, but may benefit endurance athletes or long-lasting work outs.
Vitamin-enhanced low-calorie flavored water drinks are okay, but avoid caffeinated drinks during a workout because they can cause dehydration. Avoid drinks with pickle juice that contain high concentrations of electrolytes marketed for athletes.
Freshly juiced fruits and vegetables are great almost any time, especially before and after a work out. See Best Juicers and Jucing Benefits.
Keep hydrated by:
- Taking water to work out,
- Drinking non-caffeinated, non-alcoholic beverages,
- Diluting sports drinks to reduce calories,
- Drinking fitness waters with sodium and potassium, but no added carbohydrates.
- Keeping water cold by freezing prior to work out.
- Drinking lots of fluids during meals following a workout.
References
Lonny Lee, personal trainer in Hawaii and registered dietitian. He is ACSM and NASM certified.
Mayo Clinic: Dehydration
National Athletic Trainer’s Association position statement: Fluid Replacement for Athletes
