Fluid Balance and Exercise
Proper hydration is important for both endurance and strength training exercise as it is critical to survival and athletic performance. It is best to hydrate before, during, and after exercise. The American College of Sports Medicine (ACSM) recommends 5-7 mL/kg of fluid from both food and liquid to be consumed before exercise. This standard is for the athlete that is already properly hydrated and recovered from the day before, but an additional 3-5 mL/kg is recommended in under-hydrated athletes.
During exercise, fluid loss occurs through sweat as the body maintains normal body temperature and cardiovascular function. Fluid loss is also affected by the exercise intensity and duration, environment temperature and humidity, gender, and clothing worn. Dehydration is defined as losing more than 2% of body weight in fluid loss. On average, individuals lose 0-2 L per hour of exercise.
Post-exercise it is recommended that the individual consume 125-150% of fluid lost (in body weight). Electrolytes should also be replaced after exercise along with fluids. Water is the best option for replacing fluids and sports drinks are only necessary if exercise exceeds one hour. Vegetable juice, soups, salty pretzels and trail mixes, and jerky are good examples of post-work snacks that contain adequate amounts of electrolytes to be replaced.
Stephanie Bailey - Dietetic Intern - University of Memphis
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