Hydration Basics
Hydration basics
Hydration starts long before a workout! Enjoy milk with meals and water in between. Drink frequently throughout the day, carrying a water bottle can be a helpful reminder. Making a visit to the restroom? You should be going at least every couple of hours and urine should be light in color.
Just like eating, hydration is individualized when it comes to how much you should drink every day. It depends on body size and composition as well as how active you are. A good starting point is to drink about half your weight in fluid ounces. For example, a 150-pound person should drink at least 75 ounces of water a day.
Don’t forget you are getting fluids from foods as well. High fluid foods like fruits and vegetables, milk, yogurt and soups help with hydration and provide important nutrients and electrolytes.
Dehydration
Dehydration can impact performance with as little as 1% loss of body weight from fluid loss (sweat). Hydration should be a top priority during exercise. Thirst is always a good indicator, but some athletes don’t feel thirsty during exercise, so regular water breaks are important.
Start hydrated – about 15 minutes before exercise, drink 8-12 ounces of fluids.
Stay hydrated – during exercise, aim for 3-8 ounces of fluids every 15 minutes. 1 gulp of water is about 1 ounce.
Rehydrate – Post exercise, grab a chocolate milk to refuel and rehydrate with fluids, protein, carbs and electrolytes. Weigh yourself before and after exercise. For every pound lost, drink 24 ounces of fluids. No scale? Check your urine. It should be light in color, like lemonade.
[IMAGE] – P-ChartWhen to worry? If you feel dizzy confused or nauseated, STOP! Make getting some fluids a priority. [electrolytes?] Tell a friend, coach or someone near you. If exercising alone, call someone if you do not begin to feel better with hydration.
Electrolytes
Electrolytes like sodium, chloride, potassium and calcium are critical in the body for essential functions like muscle contractions.
Electrolytes are lost through sweat and must be replaced for proper muscle function.
Replenish electrolytes by consuming foods like bananas, potatoes and soups. Enjoy drinks like sports drinks during exercise and milk or chocolate milk after exercise.
When should you drink sports drinks?
- When exercising for more than an hour
- When working out in extreme heat
- If you are heavily sweating
Lactose Intolerance
What is lactose intolerance? When the body is unable to break down the sugar (lactose) found in milk, which can lead to discomfort in digestion. An athlete with lactose intolerance can enjoy all the benefits dairy products offer, including lactose free milk and other low lactose products. Cheese, yogurt, cottage cheese and kefir are all low in lactose.
Is lactose intolerance an allergy? No! A milk allergy causes an immune response to the protein found in milk. A milk allergy required elimination of dairy from the diet, while a person with lactose intolerance can enjoy small amounts of dairy or low lactose or lactose-free dairy products.
