How to Hydrate Right during Physical Activity

By Elaine Lozano MS, RD

With the warmer weather, many of us are starting to get back to exercising outside. Staying well hydrated during exercise is important any time of year, but it is especially during the hot summer months.

You’ll want to read through these tips to help you keep well hydrated and enjoying whatever activity you are doing. This applies especially if you have any 5k walk/runs as part of your goals.

When to Drink Water During Exercise

Begin the day with a large glass of water each morning, whether it’s a training or a rest day. On training days, the following schedule works well for most individuals:

Water (Fluid) Intake Schedule

Before Exercise

• Drink two to three cups (16-24oz) of water within the two hours before your workout.
• Weigh yourself immediately before you begin your workout.

During Exercise

• Drink one cup (8oz) of water every 15 minutes.

After Exercise

• Weigh yourself immediately after you finish your workout.
• Drink two to three cups of water for each pound lost during exercise.

What does water do in my body?

Water helps your body with the following:

• Keeps its temperature normal.
• Lubricates and cushions your joints.
• Protects your spinal cord and other sensitive tissues.
• Gets rid of wastes and helps to maintain normal bowel function

Does my Thirst Help Me to Drink Enough?

Did you know, in one hour of exercise the body can lose more than a quart of water, depending on your exercise routine?  That’s according to the American Council on Exercise. If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration. That’s why many experts caution us to avoid using our thirst as an indication of when to drink.

Beverages: Some Hydrate, Others Dehydrate

Some beverages are better than others at preventing our bodies from getting dehydrated.  Water is your best choice if you are planning on low or moderate intensity activity, such as walking for 1 hour or less. However, if you plan on exercising longer than that, or if you might find yourself out in the sun for more than a few hours, you may want to add a non-sugar, non-carbonated sports beverage such as G2® or PowerAide Zero® to help replace not only fluids but some minerals like sodium and potassium.  These minerals can be lost through perspiration, and if you experience muscle cramping, this may be why.

Beverages including alcohol or caffeine (including coffee and tea), are not recommended for optimal hydration. Fruit drinks and juices, which should already be limited to 4 oz./day after weight loss surgery, are also discouraged because they may have too many carbohydrates, too little sodium and may cause stomach upset.  If you need to drink juice, try diluting the juice to half juice, half water.

The best choice will always be water, and to help keep your summer activities safe, try these tips:

• Carry a water bottle for easy access when you are at work or running errands.
• Freeze some freezer-safe water bottles. Take one with you for ice-cold water all day long. This cold temperature may help improve the taste of your water as some patients complain that the water tastes ‘metallic,’ or ‘won’t go down’ after weight loss surgery.
• Give your water a little pizzazz by adding slices of lime, lemon, or create your own ‘vitamin water’ by adding chunks of watermelon and herbs like rosemary to brighten your water. If these improve your water’s taste, you just might drink more water than you usually do!

People who sweat a lot when active may benefit from weighing themselves before and after, to adjust their beverage intake accordingly.

Click to read about Heat Stroke and precautions for warm-weather activity >

From the Weight Loss Connection newsletter – Inova Bariatric Surgery