A Healthier U

HYDRATION

The loss of even 2 percent body water weight (3 pounds for a 150-pound athlete) during an exercise bout can inhibit physical and mental performance.

Tips to avoid dehydration

  • Arrive at your event hydrated so you are not playing catch-up.
  • Begin hydrating within the first 30 minutes of the exercise bout.
  • Take sips of fluid often during exercise. Avoid feeling bloated, but keep up with sweat loss.
  • Drink during meals (also helps lower calorie intake if needed).cycling
  • Carry a water bottle with you through the day. Spread out your fluid intake.
  • Drink fluids besides water to avoid thirst fatigue, but avoid sugary drinks right before exercise.
  • Don’t always rely on the feeling of thirst — you may have already lost 1.5-2 liters of water.
  • Remember foods with high water content can help (fruits, vegetables, oatmeal and yogurt are all at least 80 percent water).
  • Room temperature water is easier to consume in large quantities without causing nausea.

The benefits of staying hydrated

  • Increases BMR (calories burned).
  • It delays fatigue.
  • Lowers perceived exertion.
  • Minimizes nausea during exercise.
  • Maintains the body’s core temperature.

hydration chart

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For more expert health news and information, visit healthcare.utah.edu/healthfeed.