With the brutal heat this summer we need to be extra careful to stay hydrated while we're on the Rez. While we're not really "working out", we will be out in the heat working hard for long periods of time. Here are some guidelines to pay attention to so that you don't get dehydrated. Remember - take care of yourself!!
General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration Before Exercise
•Drink about 15-20 fl oz, 2-3 hours before exercise
•Drink 8-10 fl oz 10-15 min before exercise
Hydration During Exercise
•Drink 8-10 fl oz every 10-15 min during exercise
•If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.
Hydration After Exercise
•Weigh yourself before and after exercise and replace fluid losses.
•Drink 20-24 fl oz water for every 1 lb lost.
•Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.
