LHI Tip of the Week – Hydration & Exercise

Exercise calls for increased hydration needs! Our bodies lose water through heat when water and towelwe’re exercising, which can cause you to fatigue quicker and lead to performing less than your best. Not ideal when you’re trying to get the most out of the time you put into your workouts each day. Be sure to hydrate properly before, during and after your exercise. Remember – drink before you feel thirsty. If you’re thirsty, you’re already dehydrated!

The American College of Sports Medicine (ACSM) recommends 14-20 ounces of fluid two hours before exercise. It is also recommended to hydrate at regular intervals during the exercise to replace water lost. It is equally important to re-hydrate after exercise. Dehydration decreases your blood volume and rate of sweating, which makes your heart work harder and exert more energy than you would when you are properly hydrated.

The recommendations for hydration vary depending on each individual and level of physical activity. Use the Beverage Institute’s Hydration Calculator to determine your specific hydration needs!

Remember to stay safe when exercising in the summer heat and be aware of how your body feels. Do not over exert yourself or you can end up seriously injured. When exercising outside, try to exercise early in the morning or in the evening and not during peak temperature.

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About Iowa Sports Foundation

The Iowa Sports Foundation mission is to provide sports, recreation, health and wellness opportunities for Iowans of all abilities.
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