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A Guide to Proper Hydration and Electrolyte Balance

Now that the weather is getting warmer, we all need to remember the importance of monitoring fluid intake. In hot weather you lose a lot of fluids through sweating. Among other things, this can lead to a decrease in blood volume which would make it difficult for your body to cool down. High humidity can also play a role in preventing the body from cooling down by preventing sweat from evaporating. So if you train outdoors, make sure you follow these tips:

• Exercise early in the morning or late in the evening when temperatures are low enough.
• Wear loose, light-colored clothing made with a fabric that “breathes.”
• Drink plenty of water both before and during your workout.

How much water should I consume?

Muscle tissue is over 70% water and is very important for cellular activity, so you should make sure you consume plenty of water throughout the day. The more protein you get in your diet, the more water you will need to get rid of waste products like ammonia and urea. Sweating from a grueling workout will also cause you to lose more water. A good rule of thumb to keep yourself properly hydrated is to multiply your body weight in pounds by 0.55. This will give you a good goal as to how many ounces of water you should be drinking. For example, a 180-pound person should drink about 99 ounces of water a day. That’s about five 20-ounce bottles of water.

What about my electrolyte balance?

Electrolyte balance is essential for many body functions. The primary electrolytes in the body are calcium, potassium, sodium and magnesium and are actually considered macrominerals. Some examples of what can happen from an electrolyte imbalance are:

• Elevated potassium levels which could lead to cardiac arrhythmia
• A decrease in extracellular potassium can cause paralysis
• Excess extracellular sodium causes water retention
• Decreased calcium can lead to muscle spasms

There are several drinks on the market right now that will help keep your electrolyte balance in check, Gatorade and Powerade being two popular examples. Drinking one of these after a strenuous workout can go a long way in replenishing the electrolytes lost through sweating.

Moisturizing before exercise

If you know you will be exercising outdoors for an extended period of time, or perhaps playing a sport such as basketball, football, soccer, etc., then a good tip would be to start hydrating about 4 hours beforehand. Drink about 8 ounces of water every 10 to 15 minutes until about an hour before starting. Then drink another 16 ounces at the one hour mark. Make sure you don’t drink anything for the last half hour, giving your body at least 30 minutes to absorb the water. During your exercise/play, be sure to continue drinking 8-10 ounces of water or an electrolyte drink, especially if it’s hot and humid.

As long as you make sure you’re getting enough water throughout the day and are replenishing your electrolytes after strenuous exercise, exercising outdoors won’t be a problem for you. Drink up and enjoy the sun!!

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