Hydration questions for all you smart pals

saltorian

Hey, guys!
I was starting to research this myself, but there are a lot of bogus "articles" out there and I'm finding myself tripping over a lot of outdated or biased junk. I was hoping that some of you smart cookies have already looked into this and could share your insights with me.

I have some questions about proper hydration before/during/after workouts. Just to be clear from the get-go, I'm not really asking about how much water we need in general (i.e. do we really need 8 glasses a day etc) or what kinds of drinks we need (i.e. is coffee just as good as water and blah blah blah). Let's assume I'm talking only about exercise-related hydration and drinking water or a light sports drink.

Some personal background stuff (optional, read if you're curious about where I'm coming from):
[Personally, I have trouble drinking right before or during runs because it upsets my stomach. I can only manage a sip or two without it bothering me. I usually like to run in the mornings (sometimes an hour or two after breakfast, but sometimes before I eat anything -- depends on my schedule), which means I'm not usually very hydrated when I start out. I've been starting to go for longer and longer runs (60-80 minutes is not abnormal for me), but I'm concerned about getting dehydrated, especially in the hot weather. Today, I weighed myself before and after my run, and I lost 2.5 pounds (of water, I'm assuming).]

So here's what I'd like to learn:

1. How and how much does dehydration affect performance?
2. How important is it to hydrate before exercise as opposed to just after?
3. How much water do I need to drink per pound lost during exercise? How soon after?
4. Is there some trick to drinking water during exercise that won't make me feel sick?
5. Anything else you can share with me!

Thanks in advance!

agleckle

I'm not quite so scheduled and exact with how much water I drink and when I drink it... I just remember the general rule of thumb that you need to drink enough water throughout the day so that your urine is always a very pale yellow or almost colorless in color. If it is yellow or dark yellow or orange, you are dehydrated.

demery12371

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LivLovLrn

I have recently learned about coconut water and I (an avid water drinker) am pretty pleased with what I've found out. While I don't diminish my water intake if I drink a coconut water, I have learned that it hydrates you better for exercise because it replaces more than just the water that you loose when you exercise. I also like that it is not some sugar filled drink claiming to be good for you...it is just coconut water.

juliapurpletoes

Although I am no expert, i was told to weigh before and after a workout session (as an experiment) and drink the same amount in water as I had lost in ounces/pounds on the scale. for example, if I lose 1.2 pounds (typical for me), then I would want to replace that with 18 ounces of water. (hoping i did the math correct, it is early for me).

Not sure that you need to guzzle it right down, but drinking it sooner than later would be a great rule of thumb.

I don't know specific answers to your other questions....I'm sure there will be LOTS of opinions/answers for you in a bit!

saltorian

I have recently learned about coconut water and I (an avid water drinker) am pretty pleased with what I've found out. While I don't diminish my water intake if I drink a coconut water, I have learned that it hydrates you better for exercise because it replaces more than just the water that you loose when you exercise. I also like that it is not some sugar filled drink claiming to be good for you...it is just coconut water.

Thanks for the tip.

saltorian

Although I am no expert, i was told to weigh before and after a workout session (as an experiment) and drink the same amount in water as I had lost in ounces/pounds on the scale. for example, if I lose 1.2 pounds (typical for me), then I would want to replace that with 18 ounces of water. (hoping i did the math correct, it is early for me).

A blurb I was just reading on About.com said something like 20-24oz per pound lost during exercise. No idea if that's accurate or not.

MissMaryMac33

I can't answer most of it as I'm not a runner, but I have done the susan G Komen 60 mile walk (doing it again this weekend) and hydration is one of the primary concerns. Mostly we just sip gatorade all day. (thats what they server along with snacks to keep up the elecrolytes etc) I usually have an entire water bottle gone between every stop (about every 3 miles)

When I'm doing my normal exercise stuff, like zumba or walking the track I bring a protein shake and just sip when I need it.

I do not like the feel of plain water in my tummy..it feels heavy and hurts so I rarely drink just water.

I don't think I helped much

Smittyinthesun2

For starters you don't need Gatorade 123, energy bars or any of that other crap they try to sell you on Tv and the internet. They care about profits not your health.

I take a bottle of water with me when I go to the gym some days I drink more than others, but I do find that on most days I drink my water and have maybe half left over which I finish at the end of my workout.

During the rest of the day I try to drink 3 more 16 oz bottles of water. You will find yourself going to the bathroom more but that's Ok because water helps you to flush toxins out of your body. Try to make sure you get 6-8 cups a day and you will be fine.

During your workouts take sips not huge gulps.

Now if your gonna run the Boston Marathon, then you may have to adjust accordingly but for your typical 1 -2 hour workout, 1 bottle of water more than enough.

saltorian

I'm not quite so scheduled and exact with how much water I drink and when I drink it... I just remember the general rule of thumb that you need to drink enough water throughout the day so that your urine is always a very pale yellow or almost colorless in color. If it is yellow or dark yellow or orange, you are dehydrated.

You might be right about that, but when it comes to exercise hydration, waiting until I know what color my urine is won't help very much. I don't (usually) stop to pee while I'm out running; I wait until after. By then, I'd already be dehydrated. :-(

saligator

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Awkward30

The national academy of sports medicine recommends 20 ounces per hour of exercise. I find that I can't get over 10 8 oz servings without feeling water logged and gross.

Good luck!

ChrissiJ98

It is VERY important to hydrate before you exercise, and if you are doing long runs, DURING your exercise. The info I've learned (through a running coach) was, for long runs, you should drink just one glass of water a half an hour or so before you run. If you are planning on running any longer than 1 hour, you should bring water or gatorade with you and drink every 10 to 15 minutes. If it makes you sick to drink water (it does me), you may have an electrolyte imbalance, and it may help to drink Gatorade or some other carb and electrolyte drink while you run or before you run. I don't run in the heat well at all, and it took me a while to figure out that it was because I needed a sports drink while I ran instead of water.

A little trick to figure out if you are getting dehydrated is to check and make sure that you are still sweating. If you stop sweating entirely and are not thirsty in the middle of a long run, that means that you are getting dangerously close to heat exhaustion and you should get in the shade, drink some water, and maybe even stop your run entirely.

Other things that can affect electrolytes are taking NSAID pain relievers before a run or allergy pills.

Just maybe give the Gatorade a try. It also can upset my stomach, so I have to take some kind of antacid before I run, but I've always had to do that. I do find it to be too sweet after a while, so you may decide you don't like it. I can't drink the low-sugar gatorade because I hate artificial sweeteners, but I know a lot of people that do like it.

Good luck and Congratulations on being such a diligent runner!

rml_16

So here's what I'd like to learn:

1. How and how much does dehydration affect performance?
2. How important is it to hydrate before exercise as opposed to just after?
3. How much water do I need to drink per pound lost during exercise? How soon after?
4. Is there some trick to drinking water during exercise that won't make me feel sick?
5. Anything else you can share with me!

Thanks in advance!

I can't give you all the sciency stuff, but I'll give you my personal experience.

I live in Florida. I workout outside all year long (including in 100-degree, high humidity summers). I find that the better I'm hydrated, the easier my workouts and the longer I can last, so yes, it affectes my performance. I drink water ALL DAY, so there's no need to drink right before a workout. Usually I don't need to drink during, but sometimes I do. It doesn't make me sick, so I can't help with that. Sorry!

What I've read about replacing water is 16 ounces per pound lost, but I never really make a point of doing that. I just drink my usual and more if I'm thirsty.

bsteffneyjr

I drink alkaline water which is 6x more hydrating than bottled water, best decision i ever made!

saltorian

For starters you don't need Gatorade 123, energy bars or any of that other crap they try to sell you on Tv and the internet. They care about profits not your health.

Yeah, I already had that figured.

During your workouts take sips not huge gulps.

I try to, but it still feels uncomfortable to drink while I'm running.

for your typical 1 -2 hour workout, 1 bottle of water more than enough.

That sounds reasonable, but I'm wondering if it's true. I was just reading an article (from 2003, sadly) that concluded even seasoned athletes underestimated the amount of water they needed.

Jemmuno

I'm not an expert but with my body I drink about 3 glasses of water before I go workout in the morning, since this upsets your body to do that I would drink a lot of water at night before you go to bed, then try one glass in the morning or half a glass. Taking sips of water during a workout is probably ok if it makes you sick. The thing with just drinking water is that when you sweat your also losing electolytes in your body which is why there are alll sorts of sports drinks out there. I drink Vitamin Water ZERO either during or after my workout to replenish those electrolytes then drink more water. The reason the cocnut water prolly works well for people is that it prolly replenishes some of those electrolytes. Also, do you live in a higher elevated place? Elevation has a lot to do with hydration, the higher you are the more water you need to drink. I hope this helped a little bit and gave you some ideas.

Awkward30

Oh, also, I looked into distance running briefly before I realized how bad I am at running, and the rule of thumb for those long workouts seems to be that you should weigh the same before and after. That's just what I've heard

saltorian

Also, do you live in a higher elevated place? Elevation has a lot to do with hydration, the higher you are the more water you need to drink. I hope this helped a little bit and gave you some ideas.

I don't, but that's really interesting. I had no idea that elevation changed hydration needs!

saltorian

Oh, also, I looked into distance running briefly before I realized how bad I am at running, and the rule of thumb for those long workouts seems to be that you should weigh the same before and after. That's just what I've heard

Sounds reasonable, but I wonder how to make sure that happens? Is it just a trial-and-error thing?

statia152

I don't have specifics answers to your questions, but you should drink some water before your run and after. If you have coffee in the morning, wait until later (unless it's decaff). Being dehydrated does effect the body, so I imagine it would also effect your performance (less energy, headache, dizziness ...). Maybe a simple protein shake before and after would help you recover some lost fluids as well as build muscle. My daughter's coaches tell her to drink low fat chocolate milk for quicker recovery. If sips are all you can do while running, then continue to sip. Maybe a piece of dry toast will help that sloshing around in your tummy.

saltorian

Other things that can affect electrolytes are taking NSAID pain relievers before a run or allergy pills.

Really? Allergy pills? Do you know what kind?

Good luck and Congratulations on being such a diligent runner!

Thank you! :-D

bsteffneyjr

Alkaline water & half your body weight is usually recommended

saltorian

If sips are all you can do while running, then continue to sip. Maybe a piece of dry toast will help that sloshing around in your tummy.

Thanks! I might try that!

saltorian

Alkaline water & half your body weight is usually recommended

What is "alkaline water?"

rml_16

http://www.chem1.com/CQ/ionbunk.html

bsteffneyjr

If sips are all you can do while running, then continue to sip. Maybe a piece of dry toast will help that sloshing around in your tummy.

Thanks! I might try that!

alkaline/ionized water does not give you that bloated/swooshing feeling because it is micro-clustered (smaller) water molecules so it is easily absorbed into your muscle fibers and tissue

rml_16

http://en.wikipedia.org/wiki/Water_ionizer

pftjill

Okay here it goes: Water provides transportation between and delievery to the body's various tissues, regulates body temperature, and maintains blood pressure for proper cardiovascular function. So what happens is you are sweating so your water in your body decreases which affects your plasma volume-it lowers it. That will therefore increase your heart rate further and decrease your stroke volume-you don't get as much flow to the tissues you need-muscles and skin-because the blood is so viscous or thick it is harder to transport. I took exercise phys and plan on majoring in it. Very fascinating class, basically you preform so much better when your body is hydrated. From what I have studied water is fine, but if you do more than an hour you should drink something to replace electrolytes. When you weight before and after(with sweaty clothes off) you should drink one pint of water for every lb lost. Stay hydrated please!! It will greatly benefit your workouts! I usually drink 16 oz while I am working out and get another 16 after i am done. I do pretty intense workouts. If you have any questions feel free to message me.

rml_16

http://www.mayoclinic.com/health/alkaline-water/AN01800

bsteffneyjr

Alkaline water & half your body weight is usually recommended

What is "alkaline water?"

Do some research on the internet it is very hydrating and keeps your bodies PH where it needs to be, not overly acidic where all disease thrives. my friend introduced me to it and now my whole family drinks it. It is your tap water that runs through a water ionizer before you drink it (full of oxygen & minerals)