Hydration for the Win

Hydrating Properly 

Of all the nutrients we need (carbohydrates, fat, protein, vitamins, minerals, and water), water is our most essential nutrient. We can go days without eating and may not feel well and be uncomfortable, but without water or fluid of some kind, we can die within a couple of days (more or less) depending on our health status and environmental conditions. 

Additionally, water is often the most overlooked nutrient. Many people know the need for it but don’t see it as a priority. We need to replenish our fluids, preferably in the form of plain water, throughout the day. Proper hydration applies to active individuals and those not exercising regularly.

Many recreational athletes focus on carbohydrates and protein when planning to work out, train, or compete in an event. While these nutrients are vital for health and performance, the essential nutrient water affects physical performance significantly. 

Why do you need water? 

On average, adults are about 60% water. Water is part of all tissues, including blood, bones, joints, muscle, and fat. Among its many roles in the body, water helps regulate body temperature. For example, when body temperature rises, the blood vessels in the skin dilate or expand, allowing blood to flow near the surface and releasing heat—sweating which further helps cool the body.

Everyone perspires; it is just more apparent during exercise. And the act of breathing, talking, coughing, sneezing, and existing contributes to daily fluid losses. Additionally, we can have higher water losses in the heat when sick with a runny nose, vomiting, and diarrhea. More fluid losses require more fluid intakes. 

While this is important for people exercising, intake should occur throughout the day and daily. 

Where do you get water? 

While the beverages you consume are composed of water, including coffee, tea, juice, milk, and even soda, you also get fluids from other sources. Virtually all foods contain water. Fruits and vegetables contain water (tomatoes and watermelon are over 90% water). In addition, different foods contain water, including grains, dairy, and meats. To realize where you get water, think about the difference between a slice of bread compared to toast, dry pasta to cooked pasta, and beef jerky to a sirloin.

Planning Your Intake

Everyone should focus on staying well hydrated throughout the week, every day. While there are many recommendations and suggestions, what is suitable for you? 

First, the eight 8-ounce glasses a day isn’t accurate for everyone. 

Half your body weight (in pounds) equals your fluid needs in ounces? That suggests a 200-pound person needs 100 fluid ounces of water each day. This guideline could be accurate, but not necessarily. Again, environmental factors and activity levels can affect needs.  

I go into more details here on how to assess your individual needs. I also address determining if you are getting enough in that same post. 

Active people should focus on hydration well before the activity begins. The American College of Sports Medicine (ACSM) recommends consuming 16 ounces (about 500 ml) of fluid two hours before exercise to ensure adequate hydration. If it is a warm day, an additional 8-16 ounces (250-500 ml) is good 30-60 minutes before your activity.

During your activity, guidelines are to consume 4-8 ounces every 15 minutes and 16-32 ounces for an hour of exercise. Keep drinking throughout the day after exercising, especially if you didn’t adequately hydrate during your activity and if you have another round of training planned the next day. Even if you do not schedule a workout, consuming fluids is always a good plan. 

While this may seem like a lot of fluid to some people, once you start doing it, you will likely find that you feel a lot better during your activity. If you are not used to drinking this much, work up to the recommendations. Start with a quarter or half of these amounts for about 3-5 days, then increase the dose every few days until you are at the recommendations.

Plain Water or “Specialty” Water? 

Everyone benefits from plain water, whether they are physically active or not. 

While plain water is widely available, more “specialty” waters are widespread. 

Specialty water can include flavored waters or vitamin/mineral waters. Double-check the label for added calories (often from sugar). Some beverages are as low as 10-20 calories per serving. Others have as much as 100-125 calories in 20 ounces. 

Carbonated flavored water is often a flavorful way to increase fluid intake. These beverages are fine and don’t have negative health consequences. 

Lemon water or other infused waters are great too. But don’t drink lemon water with the hope or idea that there is anything special going on there. Some people tout lemon water as having magical health and detox properties. It is water with lemon – that is all. It won’t keep you from getting cancer, aid in weight loss, speed up your metabolism, or do anything different compared to plain water. 

And when choosing bottled water, only if needed, don’t fall for the smart naming conventions that suggest superiority. It is water. Don’t pay more for something because of a name. 

Hydrating for Exercise 

Specialty water for exercise? Maybe. 

Use plain water if your activity is 60 minutes or less, indoors or outdoors.

When planning a bout of exercise, hydration begins before you even put on the workout clothes. The American College of Sports Medicine (ACSM) position stand recommends consuming 16 ounces (about 500 ml) of fluid two hours before ensuring adequate hydration. If it is a warm day, an additional 8-16 ounces (250-500 ml) is good 30-60 minutes before your activity. 

During your activity, consume 4-8 ounces every 15 minutes, equal to 16-32 ounces for an hour of exercise. Keep drinking throughout the day following exercising, especially if you didn’t adequately hydrate during and if you plan another round of activity the next day. 

While this may seem like a lot of fluid to some people, once you start doing it, you will likely find that you feel a lot better during your activity. Well, aside from the fact that you may need to find a public restroom while you are out. 

If your activity is more than 60 minutes, you must consider consuming a sports drink. Sports drink refers to a fluid with added carbohydrates (providing calories) and electrolytes. These carbohydrate calories are essential, providing fuel for the muscles. Do not change the recipe or dilute it when using sports drinks for your activity. The recipe/formula has been studied for many years and provides optimal carbohydrate and electrolyte replacement for most people.

Get Hydrating

Make a plan that works for you. Whether you are at a desk all day, out and about, or physically active, have a strategy for fluid consumption.

While exercising, plan your water consumption, what you will do, when you will do it, and how far you will go. And just like your training, start with small amounts and slowly add more to your routine. Before you know it, you will be a well-hydrated machine performing better and feeling better.