Hydration Guidelines for Athletes & Active Adults
Hydration is
extremely important for athletes. If you are
dehydrated just a little, it could cause muscle fatigue, and decrease your
performance by up to 50%. Train yourself
to drink water by this schedule, not by thirst:
2
hours before exercise – 16 ounces
15
minutes before exercise – 8 to 16 ounces
Every
15 minutes during exercise – 4 to 8 ounces (at least)
Use a sport
drink (such as Gatorade) if you want to replenish fluids AND carbohydrates.
Weigh
yourself before and after your workout, and drink 20 ounces of fluid for every pound
of body weight lost. Drink water,
sports drink, milk or 100% juice for this.
For more ways to optimize your athletic performance,
contact Jill Daniels, MS, RD, CSSD
(925) 784-1538
Jill@JillDanielsRD.com