Fitness Tip: How to Hydrate and Replace Electrolytes While Working Out

Fitness Tip: How to Hydrate and Replace Electrolytes While Working Out

Water is vital. A few days without it could result in death - it's that important. Therefore, considering a hydration strategy, especially when exercising in the heat, is crucial for overall health. We lose water through breathing, sweating, urination and bowel movements. Exercise accelerates water loss, making intense exercise, especially in the heat, cramps, dizziness, and heat exhaustion or heat stroke if adequate fluid intake is not achieved. Proper fluid intake is an important priority for athletes and non-athletes in the heat. Water makes up 60% of our body. So it's incredibly important for many different roles in the body.

The role of hydration in the body:

Water has many important functions. From a solvent to a mineral source, water plays a role in many different functions. Here are some important roles of water:

– Water acts as a solvent or liquid that can dissolve other solids, liquids and gases. It can carry and transport these things in different ways. Two of the most important roles of water are that water carries nutrients to cells and carries waste products away from cells.

– In the presence of water, chemical reactions can take place when they would otherwise not be possible. For this reason, water acts as a catalyst to accelerate enzymatic interactions with other chemicals.

– Drink because water acts as a lubricant! This means that water lubricates the joints and acts as a shock absorber for the eyes and spinal cord.

– Body moisture and fluid exchange help regulate body temperature. Don't be afraid to sweat! It helps regulate your body temperature. When we start sweating, we know that our body temperature has risen. As sweat remains on the skin, it begins to evaporate, lowering body temperature.

– Did you know that water contains minerals? Drinking water is important as a source of calcium and magnesium. When drinking water is treated, contaminants are removed and lime or limestone is used to mineralize the water and add calcium and magnesium to the water. Since remineralization varies depending on the quarry location, the mineral content may also vary.

What factors determine how much water we need:

What factors influence how much water we need? All of the following points help determine how much water we need to consume.

Climate – In warmer climates, water requirements may increase by an additional 500 ml (2 cups) of water per day.

Physical Activity Requirements – More or more intense exercise requires more water – depending on how much exercise is being done, water requirements can double.

How much we sweated – The amount of sweating can increase water needs.

Height – Taller people are likely to need more water and shorter people are likely to need less.

Thirst – Also an indicator of when we need water. Contrary to popular belief, when thirsty, thirst is usually only noticed after 1-2% of body weight has been lost. At this point, exercise performance decreases and mental focus and clarity may decrease.

We know why water is important, but how do we properly hydrate? Fluid balance or proper hydration is similar to energy balance (food intake vs. performance). Avoiding fluid imbalance is important for health.

We get water not only through the drinks we consume, but also through some of the foods we eat. Fruits and vegetables in their raw form have the highest water content. Cooked or "wet" carbohydrates such as rice, lentils and legumes have a reasonable amount of water, with fats such as nuts, seeds and oils having a very low water content.

Fluid requirements according to body weight:

One of the easiest ways to determine how much water you need is body weight. This would be the basic amount you need daily without exercise. *Yes, you need to find a metric converter like this to do the math.

Water requirement: 30 – 40 ml of water per 1 kg of body weight

Example: If you weigh 50kg, you need 1.5L – 2L of water per day.

Drinking indicators:

You should drink water consistently (not all at the same time) throughout the day. The body can only absorb a certain amount of water at a time. Any overzealous drinking can lead to health problems.

Thirst – As mentioned above, if you are thirsty, you are already dehydrated.

Urine – The color of your urine is also an indicator of your hydration levels.

colorless to slightly yellowish – hydrated

soft yellow – hydrated

pale gold – hydrated

Gold, dark gold or light brown – possible mild to moderate dehydration

brown – dehydrated

Hydration + Electrolyte Strategy:

These simple steps will help you hydrate daily and before and after exercise.

1. Using the body weight formula above, determine how much water you need to drink daily.

2. Prehydration – Drink about 2 cups of water before intense exercise to ensure adequate hydration.

3. During exercise - 1 cup (8 ounces) of water mixed with electrolytes (approximately 3/4 water to 1/4 electrolyte) approximately every 15 minutes.

4. Post-workout – Fluid intake is required to aid recovery. Recovering with a mix of water, protein, and carbohydrates is a good idea, along with electrolytes when needed. Formula: Approximately 15g protein, 30g carbohydrates, electrolytes and water.

Inspired by Ezine and Margot Rutigliano