Rehydration in Exercise.
FOR BOTH ADULT AND YOUNG ATHELETES.
During exercise the body produces sweat as a way to cool the body down. Sweat is made up of water and electrolytes (mostly sodium which gives our sweat that salty taste).
Proper hydration before, during and after exercise is vital to our ability to perform and in order to aid recovery.
Pre-exercise hydration
For an individual undertaking regular exercise, any fluid deficit that is incurred during one exercise session can potentially compromise the next exercise session if adequate fluid replacement does not occur. Therefore fluid replacement after exercise can sometimes be seen as prehydration for the next day’s exercise session. However, in addition to this you must look at adequately hydrating your body a few hours before you exercise as well.
Currently the American College of Sports Medicine (ACSM) suggests that the individual should consume 5-7ml per kg of body weight, slowly, at least 4 hours before exercise. If the person does not feel adequately hydrated they should slowly drink 3-5 ml/kg more about 2 hours before exercise. The ACSM also suggests consuming foods with a small about of sodium (salt), a few hours before exercise will help to retain some fluids needed for proper hydration during exercise.
Post –exercise rehydration
As sodium is the major electrolyte lost in sweat it is vital to replace this. Water alone is sometimes not adequate enough in rehydrating a person after exercise. It is not logical to think that the salty water we lose as sweat would be best replaced in the body by plain water. The addition of sodium to a rehydration beverage is therefore justified on the basis that sodium is lost in sweat and must be replaced. However the right sodium needs to be consumed. Himayalan Rock salt contains the right balance of sodium and other electrolytes as compared to normal table salt. Adding a pitch of this to your water and consuming after exercise will help you to replace the sodium lost in sweat.
What’s most important is that you stay hydrated throughout the day even when you are not exercising. You should consume water slowly over the course of the day until your urine is a very light yellow. You don’t want it to be completely clear as you don’t want to be flushing out vital minerals needed in your body. There are plenty of online calculators to help you calculate the amount of water you or your child should consume depending on weight, activity level and climate.
*adapted from ‘Sport and Exercise Nutrition’, by S. A Lanham-New et al