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How Much Water to Drink When Exercising
By Diane Hanson
Good on you if you're eating well and exercising to stay healthy. But just pause for a moment and ask yourself whether you're drinking enough water to replenish lost fluids?
When you exercise, you lose water through burning calories and sweating. Sweating causes you to lose electrolytes such as sodium, chloride, calcium, potassium and magnesium. Maintaining the right balance of electrolytes is crucial as electrolytes affect the amount of water in your body, blood pH, muscle action, and other important functions.
If you don't drink enough water, you risk becoming dehydrated which will not only affect your sports performance but can also make you feel weak and cause muscle cramps, bad breath, dizziness, headache, and constipation.
The amount of water you should drink when exercising depends on your age, medical history, body size, weight, muscle mass, how much you sweat, intensity of your exercise, heat and humidity conditions.
As a general guide,
• Drink 1 to 2 cups of water at least one hour before exercise.
• Drink 1 cup of water 20 to 30 minutes before exercising.
• Drink ½ to 1 cup of water every 10 to 15 minutes or so during exercise.
• Drink an additional cup of water within 30 minutes after exercising.
• Drink 2½ cups of water for every pound of body weight lost after exercise.
You can add a pinch of salt to plain water or you may want to choose a sports drink containing extra potassium and sodium to help replenish lost electrolytes.
And remember, experts do not recommend consuming large amounts of water after an intense exercise as your existing electrolyte levels may drop too rapidly.
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