fluid needs for summer exercise

Proper hydration is crucial for optimal performance and safety during exercise. The fluid needs for exercise can vary based on factors such as intensity, duration, environmental conditions, and individual sweat rates. Recommendations from experts including the National Athletic Trainers’ Association and Collegiate and Professional Sports Dietitians Association recommend the following:

• Prioritize hydration 24-hours a day by carrying drinks at all times, sipping throughout the day and eating plenty of high-water content foods like fruits, vegetables, soups and smoothies.

• Before Exercise: Drink 16-20 fl oz of water or sports drinks 4 hours before and another 8-12 fl oz of water 10 to 15 minutes prior to exercise.

• During Exercise: For activity lasting more than 60 minutes or in hot and humid conditions, drink 3 to 8 fl oz of sports drink every 15 to 20 mins. For shorter workouts, water may be adequate.

• After Exercise: Rehydrate with 16 to 24 fl oz of fluid for every pound of water lost during activity. A combo of sports drink and protein rich foods or beverage is a great combo for this recovery.

Before Exercise:

1. Pre-Hydration:

   • Goal: Start exercise well-hydrated.

   • Timing: Drink 500-600 ml (17-20 ounces) of water or a sports drink about 2-3 hours before exercise.

   • Additional Hydration: Drink another 200-300 ml (7-10 ounces) about 20-30 minutes before starting.

During Exercise:

1. Regular Intake:

   • Goal: Replace fluids lost through sweat.

   • Amount: For activity lasting more than 60 minutes or in hot and humid conditions, drink 3 to 8 fl oz of sports drink every 15 to 20 mins. For shorter workouts, water may be adequate.

   • Electrolyte Replacement: For activities lasting longer than 60 minutes, consider a sports drink containing electrolytes and carbohydrates to maintain energy levels and electrolyte balance.

2. Individualized Needs:

   • Sweat Rate: Measure your sweat rate by weighing yourself before and after exercise. Rehydrate with 16 to 24 fl oz of fluid for every pound of water lost during activity.

   • Environmental Conditions: Increase fluid intake in hot or humid conditions to compensate for higher sweat rates.

After Exercise:

1. Rehydration:

   • Goal: Fully rehydrate to replace fluids lost during exercise.

   • Amount: Without accounting for exercise, to help maintain health and hydration, teenagers need about 20-40 ounces of fluid per day depending on activity level — additional fluid comes in from the foods we eat, including high water content foods like fruits and vegetables. Rehydrate with 16 to 24 fl oz of fluid for every pound of water lost during activity. A combo of sports drink and protein rich foods or beverage is a great combo for this recovery.

   • Electrolyte Replacement: Consume fluids that contain electrolytes, especially if you engaged in prolonged or intense exercise, to replenish lost sodium, potassium, and other minerals.

Signs of Dehydration:

• Thirst

• Dry mouth

• Fatigue or weakness

• Dizziness or light-headedness

• Dark yellow urine

• Decreased urine output

• Headache

Tips for Staying Hydrated:

1. Monitor Urine Color: Pale yellow urine generally indicates good hydration.

2. Hydrate Regularly: Don’t wait until you’re thirsty to drink; stay ahead of dehydration.

3. Customize Intake: Adjust fluid intake based on individual needs, sweat rate, and environmental factors.

4. Choose the Right Fluids: Water is often sufficient for shorter exercises, while sports drinks are beneficial for longer or more intense sessions due to their electrolyte and carbohydrate content.

By paying attention to your body's hydration needs before, during, and after exercise, you can enhance performance, reduce the risk of heat-related illnesses, and improve recovery.