As confused as you are about hydration during activity, experts now recommend taking in fluids only when you are thirsty to avoid overhydrating when exercising.
The old adage was “drink before you get thirsty” and “pre-hydrate” actually can be harmful according to a recent sports medicine commentary in British Medical Journal this past July.
Authorities recommend that for most sports of an hour or less, water is fine when you feel thirsty. Otherwise, the hydration drinks like Gatorade, Powerade and other similar drinks are not recommended.
They go on to say that over-hydration can actually be more harmful as electrolytes in the body become diluted leading to confusion, headaches, and brain swelling.
The scientists studied athletes who were “de-hydrated” with “heat-stroke” were actually found to be suffering from a form of vasovagal syncope or fainting.
The authors surmise that complications ensue when these athletes are over hydrated leading to the electrolyte abnormalities, headaches and confusion previously thought to be due to de-hydration.
Their final thought is that you just need to replace fluids as you are thirsty. If you are finding that you are falling behind or feeling tired, then this is a good sign that you need to increase your fluids.
To avoid overhydrating when exercising, you only require electrolyte fluids if you are exercising for more than an hour or exercising in an extreme heat environment.
Leave A Comment