September 2008 Fitness Tips: Staying Hydrated

STAYING HYDRATED Since I live in the Desert, Palm Springs, I thought it only appropriate that I give tip on the importance of keeping hydrated, especially in the summer months. As you know, I am certified by the National Academy of Sports Medicine,(NASM) and therefore will relay the information to you that I was taught. Then I will tell you what I do to keep hydrated in the summer while exercising a minimum of 60 minutes daily.

“Water constitutes approximately 60 percent of the adult human body. Whereas deficiencies of nutrients may take weeks or even years to develop, one can only survive for a few days without water. On average an individual should drink approximately 96 ounces (3 quarts) of water daily. Those participating in fat-loss programs should drink an additional 8 ounces of water for every 25 pounds overweight. Water intake should also be increased if an individual is exercising briskly or residing in a hot climate.”

The following is a fluid replacement for the athlete:

1. 16 oz. of fluid two hours prior to exercise. An additional 8-16 ounces may be needed if exercising in warmer weather.
2. Drink 20-40 oz. of fluid for every hour of exercise.
3. Fluids should be cold, due to more rapid gastric emptying.
4. If exercise exceeds 60 minutes, use of a sports drink (with carbohydrates) can replace both fluid and glycogen.
5. When exercising less than 60 minutes, water is the experts’ drink of choice.
6. The goal is to replace sweat and urine losses.
7. Ingest 20 oz. of fluid for every pound of body weight lost after exercise.

All the above is quoted from the NASM training book. How much water should you really drink? Well, no one knows for sure. Every individual has different water consumption requirements and it is difficult to apply a “one-fits-all” rule. How much water you need depends on your physical weight, your level of activity, and the environment in which you are exercising. Just remember this: adequate hydration is mandatory for human life. Check with your physician for specifics about hydration.

I promised I would tell you what I do to keep hydrated. I drink a lot of water. Lots of water! Lots! I DO NOT drink a lot of sports drinks because of the amount of processed sugars the majority of them contain. When exercising to extremes - such as riding 50-60 miles on my bicycle in the summer - I will empty 3 or 4 packs of ‘Emergency C’ into an 8 ounce container of water, and use that as my ‘sports’ drink. Sometimes more, sometimes less. In addition to this, I will drink ½ to 1 gallon of water. Hydrate! Hydrate! Hydrate! That’s this month’s TipByNic.