Hydration 101 from Saint Vincent Hospital

Before we start, a quick message from our friends at Saint Vincent Hospital:

Saint Vincent Hospital is proud to be a co-sponsor of the 2014 Barber Beast on the Bay with our partner Highmark Blue Cross Blue Shield.  Saint Vincent associates, physicians and nurses have worked to focus more on prevention and wellness and together we hope to inspire participation in this challenging and fun community fitness event.

Saint Vincent Sports Medicine physicians, our Corporate Wellness team and nutritionists along with our therapists from Saint Vincent Rehab Solutions will all provide you with important tips and information in this blog to help you be your best to tackle the Beast on September 6^th.  

Our health care experts will provide information on nutrition, training, and injury prevention.  We are excited to be part of your journey and look forward to hearing your feedback!  The first topic we will tackle is a critical component to any form of exercise … hydration!

HYDRATION 101

The count-down begins!  With 17 weeks to go before the Beast on the Bay, it is never too early to begin thinking about a training plan and no training plan is complete without proper nutrition and hydration.  It’s some of the most important “equipment” you can arm yourself with to perform optimally!  Below are some tips to get you started on your hydration plan:

Goals of Hydration

   1. Begin exercise well hydrated by drinking sufficient fluids throughout the day and within the hour before exercise.

Tip: Monitor the color of your urine to determine your hydration status.  It should be clear (see chart below)

 

      2. Replace sweat loss by drinking regularly during exercise.

   3. Rehydrate after exercise to replace weight lost as fluid during exercise.

Tip: Check your weight before you exercise and after you exercise to determine how you’re doing with your hydration plan.  Your sweat rate will fluctuate depending on the climate you train in so do your best to train in a climate that best mimics your event.

  4. Follow a personalized fluid replacement plan to prevent the consequences of excessive dehydration (>2% body weight loss) such as fatigue, cardiovascular stress, increased risk of heat illness and decreased performance.

What to Drink

  1. For low to moderate intensity activity lasting < 60 minutes, water is the best choice to drink before, during and after exercise.

  2. For activity moderate to high intensity activity lasting > 60 minutes, sports drinks (6-8% carbohydrate solutions) are great options not only as a means to replenish fluid losses but also electrolyte and energy losses.

  3. For those who are salty sweaters (you know who you are because you can see & feel the salt crystals on your skin or clothing after exercise), eat salty foods in a pre exercise meal or add salt to your sports drink consumed during exercise.

  4. Rehydrate after exercise by consuming fluids sufficient to replace weight lost during exercise.

You’re not alone! A sports dietitian can assist you in designing a personalized plan that considers thirst, urine color, and weight fluctuations under varying conditions of exercise.

Look for more to come in the weeks to follow from our health-care experts at Saint Vincent!

Leslie Lawton, RD, CSSD, LDN, CDE

Board Certified Specialist in Sports Dietetics

Saint Vincent Hospital