The Facts on Water and Exercise
By: Source: AARP.org Date Posted: 2006-12-21 19:29:00-05:00
Whether you have taken up AARP's fitness challenge with Get Fit on Route 66 or Step Up to Better Health – or following your own fitness program, it is important to remember the role water should play in your regular exercise regimen.
During physical activity the body loses water primarily through sweat, even in cold weather or in water. The body has several mechanisms to protect itself from the negative effects of dehydration, but thirst does not occur until the person is already dehydrated!
The American College of Sports Medicine (ACSM) points out that as we get older, drinking enough water is especially important because with age our body is less able to regulate our temperature, putting us at increased risk of heat-related illness. Age also affects our ability to stay hydrated during exercise and our ability to recognize when we need more water.
A key to successful workouts is keeping well hydrated before, during and after exercise. The length of your workouts, heat, humidity and the amount you sweat are all major considerations for keeping your body in proper fluid balance.
Hydration Tips
- Start hydrating early by drinking 1-2 cups of water in the morning
- Keep a water bottle with you all day long
- Drink before you get thirsty
- Drink 1-2 cups of fluid 30 minutes before exercise
- Drink ½ - 1 cup of fluid for every 15 minutes of exercise
- Replenish fluids lost (2 ½ cups for every pound lost during exercise)
- Keep drinking even after your thirst is quenched
Water vs. Sport Drinks
For exercise lasting under 45 minutes, water is your best choice. For the recreational athlete who may exercise 30-40 minutes per session, water is sufficient for hydration:
- Water is easily absorbed
- Water is the best choice to drink before moderate length exercise
- Water is readily available and less expensive than sport drinks
Research suggests that for workouts consisting of at least 45 minutes of continuous exercise or high-intensity workouts of any duration – running, aerobics, biking and intense weight training – a sports drink may be beneficial in delaying muscle fatigue by providing your body with additional energy:
- Sport drinks will replenish fluids while containing a small amount of carbohydrates and electrolytes
- A steady source of carbohydrates during prolonged exercise fights off fatigue and enhances performance by fueling the muscles
- Studies show that a solution containing electrolytes and carbohydrates may be absorbed more quickly and helps to retain fluids consumed after prolonged intense exercise
- The taste of a good sport drink may encourage you to keep drinking
Over-hydration
Drinking too much water can cause problems such as water intoxication and, although this is not something most of us have to worry about, it does happen among many exercisers and should be something to be aware of. As the water content of the blood increases, the salt content is diluted; consequently, the amount of salt available to body tissues decreases, which can lead to problems with brain, heart and muscle function.
Symptoms include:
- Dizziness
- Nausea
- Apathy
- Confusion
These symptoms can also be attributed to dehydration, so it is important to know your body and know how much you are drinking.
Remember that you can get your daily water requirements from sources other than pure water. Your cup of tea counts! Water is the main ingredient in all drinks – carbonated drinks, fruit juices and even coffee. All these contribute to your daily fluid intake. Fruit and vegetables also have high water content, so proper nutrition is just as important.
AARP Resources
Resources for Walkers
Learn more about "Step Up to Better Health" and "Get Fit on Route 66" and review other links related to walking and physical activity.
Take a Walk and Add Years to Your Life
Read about the benefits of walking and how it can add years to your life.
Fitness Safety
Safety is important. Find out how you can make your exercise regimen a safe one.
Books
Look for these books online at Barnes & Noble.com.
TriEnergetics: Balancing Nutrition, Exercise, and Mindfulness for Lasting Wellness
Sanford L. Severin and Todd D. Severin, 2005.
Fitness over Fifty: An Exercise Guide from the National Institute on Aging
The National Institute on Aging, Foreward by Senator John Glenn, Hatherleigh Press, 2006
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