Frequently I hear questions about nutrition, specifically hydration.
Your questions are important!
Allow me share some the answers since maintaining hydration is essential on many levels.
If you have a questions that needs research or an answer, email it!
Chances are someone else is wondering the same thing too.
Let’s help one another perform better!
Q: Every one is different, how much water is enough for ME?
- Drink at least your body weight (kg) in ounces of water per day.
Conversion chart:
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Kilograms/Pound |
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Kilogram/Pound |
Pound/Kilogram |
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1 kg = 2.2 lb |
1 lb = 0.45 kg |
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2 kg = 4.4 lb |
2 lb = 0.91 kg |
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3 kg = 6.6 lb |
3 lb = 1.4 kg |
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4 kg = 8.8 lb |
4 lb = 1.8 kg |
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5 kg = 11.0 lb |
5 lb = 2.3 kg |
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6 kg = 13.2 lb |
6 lb = 2.7 kg |
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7 kg = 15.4 lb |
7 lb = 3.2 kg |
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Q: Any types of drinks I should avoid?
- Be aware that caffeine has a dehydrating effect, these include: coffee, tea, sodas, and popular energy drinks.
- You should know, You’ll need an extra (2) glasses of water to counter their effects.
Q: Can you break it down for Me?
What hydration recommendations would you make for pre/during/post workout?
- Drink cool fluids – this will help to cool your body during exercise. Cool fluids move through the stomach faster, allowing for more rapid absorption.
- Drink 15-20 fl oz of water, 2-3 hours before workout/competition – your body loses water in sweat during a good workout in an effort to keep you cool. Losses can range anywhere from one cup to two quarts an hour. Stay hydrated!
- Drink another one to two glasses of fluid (ideally water) 5-10 minutes before start time.
- Drink every 10-15 minutes during exercise – drink early and at regular intervals!
- Drink before you get thirsty.
- After workout/competition, drink enough to quench your thirst – then drink more!
Q: So, how can I tell if I’m drinking enough?
- You can monitor hydration status by the color of your urine – pale or almost clear is good!
Q: What’s the scoop of sport drinks?
- Well, it was originally thought that unless you were doing strenuous exercise for 60 minutes or more, water was the best thing for you. Now there is research that supports the view that consuming sports drinks during high-intensity exercise, of 60 minutes or less, enhances aspects of performance.
- Drinks of 6-8% carbohydrate are recommended because they move through the stomach into the working muscles quickest.
- Dehydration usually involves loss of both water and electrolytes. Sport drinks can be helpful in electrolyte replacement.
Q: What are the signs and symptoms of dehydration?
We know as little as a 2 per cent loss in body water can affect performance anything up to 10-15 per cent. And dehydration can become serious very quickly. Below are the progressive effects of dehydration in relative order to an increasing percentage loss in body water.
- Thirst
- Dry mouth/lips
- Flush Skin
- Dark or bright yellow urine
- Fatigue
- Headache
- Impaired physical performance
- Increased body temperature
- Increased breathing rate
- Increased pulse rate
- Dizziness
- Weakness
- Muscle spasms
- Poor blood circulation
- Failing kidney function
It’s important that all athletes drink enough fluids throughout the day, but it’s equally important each of us set a good example. Carry a water bottle!