Reprinted from the Health District's quarterly publication mailed to district residents (Summer 2002)

by mike rickett

(Mike Rickett has a master’s degree in exercise physiology. He is a personal trainer at Fort Collins Club and a national fitness and motivational speaker.)
 
question How do I keep my body hydrated if I’m exercising on a hot day? And how much do I need to consume?

answer

Drink, drink, drink. The best thing is to be hydrated constantly. Don’t wait until you’re thirsty or sweating. By that time, your body has already started to dehydrate. Signs of dehydration include dry sweats, fever, loss of focus and cramps. Be sure to drink before, during and after exercising.

Your body needs a minimum of 64 ounces of fluid a day to work properly, plus 8 ounces for every 1,000 feet above sea level. (That’s 13 8-ounce glasses a day for people living in Northern Colorado). If you’re exercising, your body needs an additional 4-8 ounces for every 15 minutes of exertion. If you drink caffeinated beverages, you’ll need to consume equal amounts of water to make up for caffeine’s diuretic effects.

question

What are sports drinks and are they better than water?

answer

Sports drinks contain carbohydrates and electrolytes. Keep in mind, they also contain calories, which makes them a food. Unless you’re exercising for more than 1 hour, you’re just as well off drinking water. However, if you’re someone who doesn’t like the taste of water, consider diluting a sports drink with water. If you like the flavor, you’ll be more likely to drink it.