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Trainer Tip June: Hydration!

June 2, 2016

Hydration:

Water makes up more than half of your body and plays an essential role in maintaining homeostasis. For example, blood pressure, body temperature, and digestion are directly related to hydration. Increasing temperatures in the summer put you at higher risk for dehydration, especially with exercise. An increase in body temperature causes you to sweat, resulting in a loss of fluid from your tissues. Dehydration can lead to muscle fatigue, loss of coordination, inability to regulate body temperature, decreased performance, and heat illness. It is important to stay hydrated during your workout, as well as throughout the entire day. Be sure to drink before you feel thirsty, as thirst is a sign that you are already dehydrated.

 

The easiest way to check hydration status is to weigh-in before and after exercise to determine how much fluid needs to be replaced. The American College of Sports Medicine recommends that you drink 20-24 fluid ounces of water for every one pound lost. Another method to check hydration status is to check urine color. The darker the urine is the more dehydrated you are. Optimal hydration is shown by light-colored urine.

ACSM recommends:

-          Drink 16-20 ounces of water at least 4 hours before exercise

-          Drink 8-12 ounces of water 10-15 minutes before exercise

 

Use of sports beverage is recommended when exercising vigorously, in the heat, and for over an hour.

 

Sources:

https://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf


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