Water is the most essential component of the human body as it provides an important role in the function of cells. Functions of water include transportation of nutrients, elimination of waste products, regulation and maintenance of body temperature through sweating, maintenance of blood circulation and pressure, lubrication of joints and body tissues, and facilitation of digestion. More than half of the human body is composed of water, and it is impossible to sustain life without it.
Thirst is a signal that your body is headed toward dehydration. Therefore, it is important to drink before you feel thirsty and to drink throughout the day. Thirst is not a good indicator of hydration and should not be used to monitor hydration status.
One way to check your hydration status is to weigh yourself before and after exercise. The before-exercise measurement is best as a nude weight first thing in the morning after urinating.
Comparing your body weight before and after exercise can be used to estimate your sweat loss and your fluid requirements. Any weight loss is likely from fluid loss, so drinking enough to replenish these losses will maintain hydration.
Over a 1 percent loss in body weight indicates dehydration and over 5 percent indicates serious dehydration. These fluid losses need to be replaced.
Dehydration is the loss of fluids and salts essential to maintain normal body function. Dehydration occurs when the body loses more fluids than it takes in. Dehydration can lead to:
• Muscle fatigue
• Loss of coordination
• Inability to regulate body temperature
• Heat illness (e.g., cramps, heat exhaustion, heat stroke)
• Decreased energy and athletic performance
HYDRATION BEFORE EXERCISE: Check your hydration status before exercise because there is a wide variability in fluid needs for each person. • Drink 16-20 fluid ounces of water or sports beverage at least four hours before exercise. • Drink 8-12 fluid ounces of water 10-15 minutes before exercise. Consuming a beverage with sodium (salt) and/or small meal helps to stimulate thirst and retain fluids.
HYDRATION DURING EXERCISE: • Drink 3-8 fluid ounces of water every 15-20 minutes when exercising for less than 60 minutes. • Drink 3-8 fluid ounces of a sports beverage (5-8 percent carbohydrate with electrolytes) every 15-20 minutes when exercising greater than 60 minutes. Do not drink more than one quart/hour during exercise.
HYDRATION GUIDELINES AFTER EXERCISE: • Obtain your body weight and check your urine to estimate your fluid losses. The goal is to correct your losses within two hours after exercise. • Drink 20-24 fluid ounces of water or sports beverage for every one pound lost.
Stay hydrated and enjoy these warm, sunny days!