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Fit-tip: Staying Hydrated in the Heat

/ July 12, 2011 / Ask an Expert / Permalink

We’ve all heard the rule that we should consume eight ounces of water per day, but how many of us actually do? Water is vital to proper body function – it makes up 70 percent of our body composition! Follow these tips from Fitness Town & Life Fitness to avoid suffering from dehydration during your next workout.

Exercise causes the core body temperature to increase, and we sweat to help regulate our body temperature. Dehydration occurs when body temperature remains elevated and the body is unable to cool-off. This can cause dizziness, muscle fatigue, headaches and muscle cramps, among other symptoms.

General Guidelines

  1. How can you tell if your body is well-hydrated? If your urine is pale, and you require a restroom break at least six times a day, you are probably doing a good job.
  2. If you are an early morning exerciser, keep in mind that your body is already in a somewhat dehydrated state when you wake up. Be sure to drink at least eight ounces of water before you begin your workout.
  3. For a moderate hour-long workout, you should consume four to six ounces of water for every 15 minutes of exercise. If your taste buds need a change of pace every so often, seek out low-calorie sports drink or sugar-free flavored water options, or maybe add a slice of lemon or lime to your water bottle.
  4. If you exercise for longer than 60 minutes at a high intensity, or you workout in extreme conditions, consider using a sports drink during and after your workout to replenish your body with the fluid, nutrients and electrolytes it requires. There is a true science behind fluid replacement during exercise and sports drinks are formulated to meet the needs of athletes.
  5. Beware of energy drinks. Popular energy drinks are very different from sports drinks. They are full of caffeine and sugar, and can be dehydrating instead of thirst-quenching.

 

About Dai

Growing up as an obese teenager, I learned firsthand what its like to be "un-healthy". It's not a place I enjoyed being and experiencing all the stigmas that come with being obese was traumatic. At age 15 I made a decision to change my lifestyle. And for 18 years, I haven't looked back. Fitness is, and always will be, a large part of my life. My passion is to engage as many people as possible in living healthy, more active lifestyles. With increasing obesity rates and a lack of focus and education on preventative medicine, our country is facing a health pandemic. The solution starts with parents modeling a healthy active lifestyle for children to follow. We all need to be inspired and held accountable to our fitness goals. My commitment is to provide inspiration, education, equipment and training – specifically supporting families – so that childhood obesity is no longer an issue in our country. As Chief Operating Officer and partner of Fitness Town Inc, I oversee the daily operations of 8 retail stores and 2 commercial divisions. Raised in Bowmanville, Ontario, I now live with my 2 children and loving wife, Christie, in Vancouver, B.C. With my spare time, I'm an active member of the Whiterock Early Edition Toastmasters organization and 2 other clubs, and when not honing my public speaking skills, I live out my passion for writing and sharing best health and fitness practices as the editor of the Fitness Town Health & Wellness Blog and The Moose is Loose.
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2 Responses to Fit-tip: Staying Hydrated in the Heat

  1. Mike July 12, 2011 at 10:51 pm #

    There are some sugar free energy drinks with ca. 1-5 kcal. Energy drinks are also rich in vitamins (for ex. B), sometimes richer than sport drinks. It is alsways a good idea to look at the nutrition facts label, to choose a drink. The “sport” and “energy” words are only names, used by marketing…

  2. Running Waist Pack September 14, 2011 at 1:49 pm #

    Just want to add that coconut water is a perfect natural electrolyte drink. Don’t drink it like a sports drink, though, because it’s quite concentrated. 6-8 oz is plenty for a run.