Male cyclists sitting next to bike drinking water from water bottle

HealthSource: How to Stay Hydrated

Posted on Wednesday, June 7, 2017 by UVM Health Network - CVMC

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Summer’s here, and with the hotter weather you’re going to need to hydrate.

When you’re active you can lose body fluids through sweating, breathing and just by expending energy.

If you don’t replace these lost fluids during exercise, you can experience:

  • cramps;
  • fatigue;
  • decreased performance;
  • dizziness; and
  • eventually a serious condition called heat illness

You should always aim to drink enough fluid to maintain a pale lemonade color to your urine. If it’s a darker yellow, you’re probably not drinking enough.

If you’re only exercising for an hour or less, water is usually sufficient. If it’s longer than an hour, add some carbohydrates and electrolytes, like a sports drink.

All athletes and active individuals should have the opportunity to hydrate every ten to fifteen minutes, and you should drink until your thirst is quenched. Drinking excessively or “tanking up” is not advised.

Casual endurance athletes, even those participating in a marathon, should also simply drink to thirst. Elite athletes, on the other hand, should really have a hydration plan. In this case, talk your sports medicine specialist about your training regimen and have fun out there!

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