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Workout - The Hydration Equation... The Hydration Equation
Fluid need is based on how much you sweat when excercising How does an endurance athlete balance the common risks of dehydration - a decrease in the body's normal water stores - with those of hyponatremia, an uncommon but potentially fatal condition that can occur when blood sodium levels are diluted by excessive water intake? In other words, how do you know when you're drinking too little... or too much? The answer, says exercise physiologist Douglas Casa, of the University of Connecticut, is to find out exactly how much fluid you need. To do that, you need to determine the amount of sweat you lose during exercise and replenish appropriately. Here's how: ● After urinating, weigh yourself naked (make sure you use a precise scale). Then, go for a 60-minute run at your present race pace. Weigh yourself after the run, in the buff. "The amount you lose is your sweat rate," Casa says. "Let's say you lost 1 kilogram (2.2 pounds). For each kilo, you need a liter of fluid replacement per hour." One liter (33 ounces) translates into about four 8-ounce cups of fluid per hour. ● For longer endurance activities, such as a marathon, sports drinks are recommended, provided you're not trying them for the first time on race day. "They have sodium and flavor, which means people are more likely to drink them," Casa says.
This page was last updated on 03/28/05. |
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