Water for an Athlete

Every cell in your body is made up of water. Being hydrated affects every aspect of the body as well as performance. As you exercise, muscles get warm. They lose water in order to cool the body. Ninety minutes of strenuous exercise from a 150 pound individual will lose about 3-6 pounds of water due to sweat.

The appropriate amount of water is needed for cells to circulate oxygen and nutrients out to each individual cell. Muscle strength can drop with 1-2% or 2 pounds loss of body water. Excessive loss can cause muscle cramping and heat exhaustion. Those of you waiting for thirst while exercising are waiting too long. Many times our need for water comes before our sense of thirst. In general, you should drink 1-2 glasses of water for every pound of fluid lost.

Many people worry about replacing electrolytes. Since loss of water causes increase concentration of electrolytes in our body and only a small amount of electrolytes are lost, water is more important to replace. Heavy sweating for 2-3 hours does not show significant effects in electrolytes. Those training in ultra-long events are sometimes promoted to take salt tablets or replace electrolytes. But having a well balanced meal will replace electrolytes after a period of long workout.

Just remember, stay hydrated before you exercise, while you exercise, and replenish after you exercise!