IRON MAIDENS
NUTRITION NOTES
VOLUME I, No.1, June 12,1998
HYDRATION
This issue’s notes were taken from an article written by Kira Shipe, Indiana University of Pennsylvania Department of Nutrition for the booklet "DEHYDRATION & FLUID REPLACEMENT" co-sponsored by the Indiana University of Pennsylvania Department of Sportsmedicine. Following the recommendations contained here will eliminate performance-robbing dehydration. Stick to this regimen even if you do not feel thirsty.
HOW MUCH TO DRINK
While you exercise, your working muscles generate 20-30 times the amount of heat compared to the non-exercise state. This dramatically increases the temperature of your body.
In order to reduce body temperature, you produce sweat that evaporates and cools you down. A loss of only 2% of the body’s weight (from sweating) can affect performance.
The only way to prevent overheating, decreased performance and risk of dehydration is to fully hydrate. To fully hydrate, you should drink 2-3 cups of fluid several hours before exercise, and 1 to 1½ cups 15 minutes prior to exercise.
To maintain this hydration, you need to drink ½ cup of fluid every 15-20 minutes of exercise. Afterwards, it is important to drink at least 2 cups of fluid for every pound lost.
Maintaining hydration before, during and after exercise will help you to achieve your optimal performance goals.
The American College of Sports Medicine recommends drinking water to replace fluids for activities that last up to 60 minutes. Beyond that sports drinks (Gatorade, All Sport, Powerade, etc.) are best.