Many Dehydrated Before Working Out
Experts Offer Hydration Tips For Exercisers
UPDATED: 9:33 am CDT April 30, 2003
A new study indicates that nearly half of all exercisers are likely already dehydrated before their workouts even begin -- which negatively affects mental and physical performance.
The study, released Wednesday by the IDEA Health and Fitness Association, was conducted by the Gatorade Sports Science Institute at Bally Total Fitness locations in Chicago and Los Angeles.Researchers tested exercisers' hydration status and surveyed their workout behaviors.They found that even minor dehydration can have a major effect on exercise. As little as 2 percent dehydration can affect workouts by dropping exercisers' endurance and causing workouts to feel much harder, the study found."When exercisers arrive at the gym dehydrated, it's a challenge for them to catch up on their fluid intake, and their workout undoubtedly suffers," said Dixie Stanforth, a kinesiology lecturer at the University of Texas and contributing editor to SHAPE magazine.The researchers say the surprisingly high percentage of exercisers who may be dehydrated could be because nearly half of them indicate "it's a struggle to drink enough" before, during and after working out.Experts say what exercisers choose to drink can affect the amount they're able to drink and ultimately, their ability to stay well hydrated. Research has shown that when drinking plain water during activity, exercisers only replace about 50 percent of what they lose in sweat. Research also shows that people will drink more of a lightly flavored beverage than they will of plain water."I tell my clients, especially those that have a tough time drinking enough plain water, that one of the best ways to conquer dehydration is to opt for a lightly flavored, very low-calorie beverage ... which helps promote drinking for optimal hydration," Stanforth said.The study also found that men may be more likely than women to be dehydrated; and of those who were dehydrated, more than half thought they were properly hydrated.The organization offers these simple steps for exercisers to improve hydration:
The study, released Wednesday by the IDEA Health and Fitness Association, was conducted by the Gatorade Sports Science Institute at Bally Total Fitness locations in Chicago and Los Angeles.Researchers tested exercisers' hydration status and surveyed their workout behaviors.They found that even minor dehydration can have a major effect on exercise. As little as 2 percent dehydration can affect workouts by dropping exercisers' endurance and causing workouts to feel much harder, the study found."When exercisers arrive at the gym dehydrated, it's a challenge for them to catch up on their fluid intake, and their workout undoubtedly suffers," said Dixie Stanforth, a kinesiology lecturer at the University of Texas and contributing editor to SHAPE magazine.The researchers say the surprisingly high percentage of exercisers who may be dehydrated could be because nearly half of them indicate "it's a struggle to drink enough" before, during and after working out.Experts say what exercisers choose to drink can affect the amount they're able to drink and ultimately, their ability to stay well hydrated. Research has shown that when drinking plain water during activity, exercisers only replace about 50 percent of what they lose in sweat. Research also shows that people will drink more of a lightly flavored beverage than they will of plain water."I tell my clients, especially those that have a tough time drinking enough plain water, that one of the best ways to conquer dehydration is to opt for a lightly flavored, very low-calorie beverage ... which helps promote drinking for optimal hydration," Stanforth said.The study also found that men may be more likely than women to be dehydrated; and of those who were dehydrated, more than half thought they were properly hydrated.The organization offers these simple steps for exercisers to improve hydration:- Plan ahead: Bring fluids to the gym.
- Flavor is key: Exercisers will drink more of a flavored beverage than plain water.
- Drink on a schedule: Once an exerciser is thirsty, it's too late. It's important to drink before, during and after exercise.
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