Hydration Information

25 Oct

Proper hydration is important to athletes and non-athletes alike. The weather may not be as hot anymore, but remember to stay hydrated throughout the day and especially during physical activity! Depending on where you look, the recommendations for fluid intake vary. To specifically tailor to your needs, try to drink at least half your body weight in fluid ounces. [So a 150lb. person would need to drink 75 ounces a day, or about 2.2 Liters.]

 
 
How can you monitor your hydration?
  • Urine color (it should be light-colored, similar to lemonade)
  • Thirst
  • Body weight/sweat loss (changes in body weight from pre- to post- exercise indicate hydration status)
 
What fluids and how much should you take in during physical activity?
  • For workouts less than 60 minutes, drinking water before, during(as needed) and after is a good choice.
  • For more intense activity lasting more than 60 minutes, aim to take in water and/or a sports drinks
  • If you tend to be a salty sweater, be sure to replace sodium loss (through foods, soups, sports drinks, etc)
 
*For a personalized plan to determine your hydration needs, seek the help of a Registered Dietitian and/or Certified Sports Dietitian! 🙂

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