The weather is steamy and you’re left wondering, how should I be hydrating my body?
For starters, aim to drink enough fluids to produce pale-lemonade coloured urine. On average this is between 1.5-4L per day, which is highly variable based on gender, age, muscle mass, sports and activity level. That’s why urine output colour gives you more individualized advice.
During activities, there is a substantial variation in sweat levels. Some individuals lose as little as 400mL per hour whereas others can lose up to 2L per hour. The dangers of dehydration and overhydration (although rare) exist and giving blanket hydration guidelines can make this worse.
A good tool for active people is to measure your sweat rate during exercise. To learn how to do this, visit www.transtionhealth.ca “Tools” section and click on the sweat rate test chart. Basically it will involve weighing yourself before and after a training session and measuring how much fluid you consume. Once you know this info, test it in varying weather conditions and use it as a starting point for planning your hydration needs.
Here are some other common Q & A about hydration, from the Coaching Association of Canada’s Sport Nutrition Advisory Committee (2006).
Question: If we need at least 1.5 – 4 litres of fluids daily, which fluids can I count to meet my needs?
You can count water, milk, soups, juices, and sport drinks. In fact, count most fluids that you drink in a day towards your overall fluid needs. Even the fluids found within fruits and vegetables will contribute towards your fluid consumption. However, fruit drinks and pop are less effective for hydration. The high sugar content will draw water into the digestive system to dilute the sugar.
Recent research suggests that caffeinated beverages (i.e., coffee and tea) are less dehydrating than what was once believed, and therefore, could be counted towards your total fluid consumption. However, remember that caffeine is a stimulant drug, so moderation is a good thing.
Question: I’m often thirsty. Is it okay to drink lots of juice?
Question: I’ve been told not to have a sport drink before, during, or after my soccer games. Is it good advice to avoid sport drinks?
Published with the permission of Alexis Williams, a Registered Dietitian specializing in sports nutrition. She is also a multisport athlete. To learn more about her services, visit www.transitionhealth.ca
