How Should I Hydrate My Body When Exercising?

Read Transcript

Hi, I'm Dr. Joy Dubost, registered dietician and spokesperson for the American Dietetic Association, and I'm here to talk to you about proper hydration. Many people think you don't need to stay properly hydrated when you're in a cold environment such as an ice rink, but that's actually not the case.

You really need to stay hydrated whether you're in a cold environment or a hot environment, and here's a few practical tips for you. Prior to exercise, at least two hours before that exercise event make sure that you consume about 14-22 ounces of fluid. Then during exercise you want to consume about 6-8 ounces of fluid every 15-20 minutes.

If the exercise lasts longer than an hour, make sure you're getting a source of carbohydrate in there. About 15 of carbohydrate to ensure that you're probably filling your body with fluids as well as carbohydrates. Also, you don't want to over-consume too much fluid, so what you want to do for those people who are actually working hard and respiring too much you want to make sure that you don't lose too much weight before or after the exercise.

So, measure your weight prior to exercise and post exercise, and see how many pounds you've lost, and you want to consume about two to three cups of fluid for every pound lost. Post exercise you also want to continue to stay hydrated. One of my favorite beverages is also plain water, but also you can add carbonated water to it, other fluids, sports drinks for those exercise moments that are lasting longer than an hour.

So, just make sure you stay properly hydrated and this will help maximize your performance. Thanks for joining me.