FLUID REPLACEMENT

Sweating is the body's way of cooling itself. Exercise, fever, and heat cause the body's temperature to rise. The sweating reflex kicks in when this happens. We lose water and salts. The only weight we lose is water weight, not fat weight. Fat has to be burned in the muscles. It does not come out through our pores as sweat does.

Water that is lost by sweating must be replaced. As much as 2 quarts of water can be lost in one hour during hard exercise. Dehydration, clumsiness, dizziness, and disorientation can set in if the water is not replaced. Heat exhaustion and heat stroke will ultimately occur.

Older people need to force themselves to drink fluids even when they are not thirsty. An easy way to determine the amount of fluid you have lost is to weigh yourself before and after exercise. Drink one pint (2 cups) of liquid for each pound you have lost. For a 20 to 30 minute exercise, water works well to avoid dehydration.

Even when exercise is done indoors or in cooler temperatures, fluids lost through sweating still need to be replaced. Many people do not drink until they are thirsty. Drink fluids even if you do not feel thirsty.

Here are some tips for replacing fluids lost during exercise:

Drink at least a cup of water about one-half hour before exercising.
Do not drink or eat something sugary within two hours before heavy exercise. If you do, dizziness, nausea, and headache may occur.
Drink 3 to 6 ounces of fluid every 15 or 20 minutes during exercise that lasts longer than 30 minutes.
Follow a schedule to replenish the water. If you wait until you are thirsty, you are already dehydrated.
Drink cool fluids. They rehydrate the body faster than warm or ice-cold beverages.
Fruit juices or sports drinks taken After heavy exercise are better than water for rehydration.

Paying attention to your fluid needs during exercise will allow you to perform at your best. Fluid replacement is important before, during, and after the event.

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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