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Exercise and fluid intake – what should we drink, when, and how?
All forms of exercise result in water loss. Naturally, the longer we exercise and the higher the outside temperature, the greater this loss will be. And at the same time as losing water, we also lose mineral salts and sodium in particular. So it’s essential to drink properly to avoid the risk of dehydration and possible heat stroke.
Ideally we should build up some water reserves by drinking more during the days prior to engaging in heavy exercise or sport. To be specific, we should try to drink more than the 1.5 litres a day that is recommended, ie more than 6 large glasses of water.
During exercise, it’s fine to drink just water if you are not continuing for more than an hour, and if temperature conditions are normal – ie not too hot and not too cool. However, if exercising for more than an hour, try one of the specially formulated drinks known as “sports drinks” or “exercise drinks”. These contain glucose and low doses of sodium which will help to compensate for mineral loss, which increases the longer we exercise. And one final piece of advice: drink in small amounts, even after exercise, to replenish your fluid levels.
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24 article(s)
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