Download HYDRATE EARLY, HYDRATE OFTEN!

HYDRATE EARLY, HYDRATE OFTEN!
Staying properly hydrated on a regular basis is a healthy policy, but it's absolutely essential
when exercising. Heat exhaustion and or dehydration can occur rapidly when active in sports
activities especially when playing in the heat. Your body will go further, faster, and recover
more quickly and completely when you are properly hydrated, not only during exercise but
before and after as well. Here is what the experts say about drinking to win:
Before exercise: Waiting to drink until you are thirsty is too late. Drinking 6-8 glasses of
water throughout the day prior to the sporting activity helps to maintain hydration.
Prehydrate two hours prior to practice or competition with 16-20 ounces of fluids and
another 8-10 ounces after warm-up.
During exercise: Frequent water breaks, taking in 6-8 ounces every 15 -20 minutes during
activity, will also prevent dehydration. When exercising for longer than 50 minutes, sports
drinks should be added along with the water. This helps to replenish the brain and muscles
with sugar and minerals during periods of extended physical exertion.
After exercise: Within two hours, re-hydrate with a pint (20-24 ounces) of fluid for every
pound of weight lost during exercise. If you're not near a scale you can assess your level of
hydration by the color of your urine. If it is Gatorade-yellow, you're definitely not drinking
enough.
What to drink/what to avoid: The best fluid to take before, during, and after is water. For
exercise longer than 1 hour in the heat, sports drinks like Gatorade or Powerade may help
performance. Avoid caffeinated beverages (like soda or energy drinks such as Red Bull)
during or after sports since they also cause dehydration.
EATING YOUR FLUIDS:
In addition to drinking, you can help hydrate your body with water-rich fruit and vegetables
provide essential minerals, natural sugars, amino acids and vitamins that are all lost in
exercise. Some excellent hydrating foods are:
Watermelon: 92 percent water, 8 percent natural sugar, plus calcium, magnesium,
potassium, sodium, Vitamin C, beta carotene and lycopene.
Grapefruit: 90 percent water, and rich with detoxifying Phytonutrients called limonoids.
Coconut water (not coconut milk): 95% water, and mmm mmm good.
Avocado: 81 percent water and full of healthy monounsaturated fats.
Cucumbers: 96 percent water with a good balance of electrolytes such as, calcium,
magnesium, potassium and sodium.
Yogurt: With its balance of milk sugar and protein, yogurt has been hailed as the “perfect
recovery food for athletes.”
Cantaloupe: 89 percent water. An exceptionally good fruit for supporting energy
production and keep the blood sugar stable.
Strawberries: 92 percent water, and the fourth strongest antioxidant rich fruit.
Celery: As little as two to three stalks of celery can replenish an athlete's sodium, potassium,
magnesium, calcium, phosphorus, iron and zinc levels after intense exercise.
Broccoli: 90 percent water and rich in magnesium..