Why do you need fluids?
Our bodies cannot function without water. In fact, the average human can only live 3 to 5 days without it. Water is essential for lubrication of joints and tissues, transportation of waste and nutrients, as well as for producing sweat which regulates our body temperature. Humans lose water through breathing, sweating, and other bodily functions. Because athletes do more breathing and sweating, we lose more water than people who do not exercise.
What happens if you don’t stay hydrated?
Lack of proper fluid intake leads to dehydration which makes us feel tired, dizzy, and can even cause muscle cramps. Dehydration can also cause a decrease in blood volume, increasing the workload on the heart and decreasing your performance.
Can you drink too much?
Of course. Drinking too much can cause hyponatremia, or water intoxication. This usually occurs when athletes drink plain water during long events.
So how much should you drink?
General guidelines state that you should drink 15 to 20 ounces of fluids 2 to 3 hours before a regular workout plus another 8 ounces 10 to 15 minutes before. You should also drink 8 to 10 fluid ounces every 10 to 15 minutes during exercise.
If you would like a more precise number for the amount of fluids you should drink, weight yourself pre and post exercise to determine the amount of fluid lost. These weights should be done in the nude and you should keep track of the amount of fluid you drink during the workout so that you can account for that weight. Every pound of weight lost should be replaced with 20 to 24 ounces of fluids. Here’s a simple formula to use:
Pre exercise weight – post exercise weight + fluid intake = amount of fluid lost during exercise.
When should you drink a sports drink instead of water?
Most people only need a sports drink when exercising for 90 minutes or more. These longer workouts are when you need calories and electrolyte replacement. During shorter workouts, water is adequate.
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