|
Stay Hydrated
 BY KATHLEEN WOOLF, PhD, RD//Correspondent
As a swimmer, you spend your workouts surrounded by water. Surprisingly, swimmers are at increased risk
of dehydration. Adequate fluid is
needed inside your body to function as a
coolant. Consume fluids before, during
and after exercise to ensure success in the pool. Follow these guidelines to ensure that you are
always well-hydrated.
HOW MUCH AND WHEN?
·
Drink at least 2 cups (16 ounces) of fluid, preferably water, about
two hours before exercise. Fifteen
minutes before exercise, drink one-half to a cup of water.
·
During exercise, drink about 6-12 ounces every 15-20 minutes. An average “gulp” is about one
ounce. When your workouts are less than
an hour, plain water will keep you hydrated. When your workouts are more than an hour, consume
a sports beverage that contains fluid, carbs and electrolytes. Soda and fruit juices should not be consumed
because they contain too many carbs for hydration during exercise
and may lead to stomach discomfort.
·
After exercise, replace fluids as quickly a possible. For every pound of body weight lost during a
workout, drink three cups of fluid.
·
Drink fluids at regular intervals throughout the day.
HOW DO I MONITOR HYDRATION?
·
Check your urine color first thing in the morning. When well-hydrated, urine is pale yellow and does
not have a strong odor. Dark yellow, infrequent urine suggests
dehydration.
·
Don’t rely on thirst. Instead,
drink before you feel thirsty. If you
are thirsty, it is too late.
ENERGY DRINKS: NOT A GOOD CHOICE!
Energy drinks are popular among teenagers and young adults. They are marketed as a quick way to boost
mental energy and improve performance.
These beverages are NOT appropriate for fluid replacement during
exercise. They are full of caffeine and
other stimulants that may make you feel jittery and lead to
dehydration. They also contain too many
carbs to be used for fluid replacement and may lead to stomach
distress if consumed too close to the beginning of exercise.
Kathleen Woolf, PhD, RD is a registered dietitian and a member of
the American Dietetic Association, the Sports, Cardiovascular and
Wellness Nutritionist Dietetic Practice Group, and the American
College of Sports Medicine. She is an
assistant professor in the Department of Nutrition at Arizona State
University.
|
