Hydration DURING EXERCISE
in 3 easy steps
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1. Aim for a 1:1 fluid replacement to fluid loss ratio.
2. Consume the same amount of fluid that you lose in sweat, an easy way to assess post-exercise hydration is to compare
pre- and post-exercise body weight.
Perfect hydration has been accomplished when no weight is lost or gained during exercise. The goal is to avoid weight loss greater than 2%.
3. If a workout session last longer than 2 hours or if your participating in an event that stimulates heavy sodium loss (defined as more than 3 to 4 grams of sodium),
consider consuming a sports drink that contains elevated levels of sodium.
In one study researchers did not find a benefit from sports drinks that contain
only the 18 mmol/L (or/100 milligrams per8 oz) of sodium typical of most sports drinks and thus concluded that higher levels would be needed to prevent hyponatremia (abnormally low levels of sodium iron circulating in the blood; severe hyponatremia can lead to brain swelling and death) during prolonged exercise.
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