Stay Fluid
Solving the Thirst Equation

by Scott Eric Barrett

Now that spring is here, we develop a natural inclination to migrate outdoors and switch gears from a hibernation-like state to a more active state. Whether the active impulse includes a brisk morning walk, two hours of intense sand volleyball or maybe even a friendly game of H-O-R-S-E at the local basketball court, your body needs to stay hydrated.

Playing basketball for three hours straight in a dry hot climate like Phoenix or a humid town like Atlanta requires several water breaks and eventually the consumption of your favorite sports drink. Failure to keep you fluids would be like embarking on a road trip without oil in your car!

When To Drink

The average adult needs at least eight glasses of fluids per day, with more required during times of illness or injury; when exposed to very warm or cold temperatures, low humidity; high altitudes; after eating salty or particularly high-protein foods; and, any other time your body is working hard.

The first rule is obvious: Drink when your body tells you to. In fact, if you are experiencing thirst, you probably already are dehydrated. However, there are many times when you may not feel thirsty but still need to replenish fluids.

You also need extra fluids during and after exercise. During the time you are working out, you should replenish fluids at the rate of 4 to 6 ounces every 15 to 20 minutes. More than that if it's a vigorous workout in extreme conditions, warns the American College of Sports Medicine (ACSM).

ACSM says that during prolonged endurance events in hot and cold weather, the average participant loses .5 to 1.5 quarts of fluid. Runners should consume approximately 5 to 10 ounces of fluid every 15 minutes." (ACSM also notes that adequate rest and nutrition are equally important in avoiding heat exhaustion.)

What To Drink

While the "when" is an easy enough concept to master, the public needs more awareness of the "what," agree experts in fitness and nutrition.

"Your thirst just tells you you're thirsty; it doesn't tell you exactly what to drink," says Kenneth G. Berge, M.D., an editor for Mayo Clinic's Oasis (www.mayo.ivi.com).

Part of the choice-of-drink confusion is a direct result of ingenuity and capitalism. Billions of dollars are made by persuading you to reflexively reach for a soft drink or something like that. Not all fluid replacement must come from water, but "the best choice usually is water," says Berge. Far too many other "choices" on the market are positively detrimental to you if you live an active lifestyle.

Avoid caffeine during and immediately after exercise. Caffeine is a diuretic and causes the body to dehydrate easily. Berge believes athletes should avoid carbonated beverages for an hour or so after exercising. When ingested before recovery from physical activity, the phosphoric acid contained in many soft drinks dissolves calcium and can deplete bone mass. He adds that this can be especially damaging to children.

Sports Drinks: To Have or To Have Not

According to Mayo Clinic experts, what to drink depends on how long you're exercising. Drink water if your workout lasts 90 minutes. Switch to a sports drink if you exercise continuously for longer than that. The reason: Short stints of exercise require you to replace fluids to make sure you don't get dehydrated; longer sessions require you to replace sodium and sugar, which is lost through extended sweat and exertion.

It sounds obvious, but for the guy looking for long-lasting energy, a carbohydrate drink can be just what the doctor ordered. While Gatorade seems to be the most popular version, experts say just about any brand will do, as long as it provides three active ingredients-- carbohydrates, water and electrolytes such as sodium and potassium.

Some nutritionally-conscience athletes may find the inclusion of sodium surprising, but a recent report in the Journal of Applied Physiology found that replacing sodium lost in sweat during an hour of strenuous pedaling helped athletes better sustain their performance.

Carbohydrates also play a large role in the thirst equation. "Carbohydrate drinks taken during exercise improve endurance performance, especially if an athlete is competing for a prolonged period of time during which carbohydrate stores would be depleted," says John Ivy, Ph.D., professor in the Department of Kinesiology and Health Education at the University of Texas in Austin. "In fact, there is some indication that carbohydrates improve performance of intense exercise as brief as 20 minutes."

To start resynthesis of muscle glycogen as soon as possible, Ivy recommends eating or drinking carbohydrates within 30 minutes of the end of your workout. Weekend warriors seeking to lose fat might want to avoid high-carbohydrate drinks because they can easily lead you into drinking too many calories.

The American Association of Sports, Physical Education and Recreation contradicts Ivy and millions of dollars in advertising when it notes that off-limits high-carbohydrate drinks should include the very sports drinks that are marketed to enhance performance. The association says there are several high-carbohydrate beverages, which "should not be used during exercise."

"Gator-Lode, Exceed High Carbohydrate Source and Carboplex should be avoided," warns Richard Honaker, M.D. "Study the labels--if a drink's only claim is carbohydrates and calories, save your cash." Alcohol, the most dehydrating liquid of all, cannot be counted as a fluid replenisher.

Stay Close to Ole' Reliable

Getting enough water is crucial to your health even without exercise. Your body is one-half to four-fifths water, depending on how much body fat you have. Water makes up nearly 85 percent of your brain, about 80 percent of your blood and about 70 percent of your lean muscle, so for optimum performance on the court or at the park; the body needs plenty of good old water.

Everyone's heard the eight cups of water a day guideline. Some people say that sounds like a high number, but when you consider that the average person loses about 10 cups of water a day through sweating, exhaling, urinating and bowel movement, eight cups almost doesn't sound like enough.

[ Water Basics ]

Water plays an essential role in the body's function including:

• regulating your body temperature
• removing waste
• carrying nutrients and oxygen to your cells
• cushioning your joints
• helping prevent constipation
• lessening the burden on your kidneys and liver by removing some of the toxins
• helping to dissolve vitamins, minerals, and other nutrients to make them accessible to your body

[ Beat the Heat ]

Tips for safe summer exercise

Almost every year toward the end of summer one or two newspapers nationwide reports a tragedy at a high school or college where a football player collapses and dies from a heat-related cause.

Heat cramps, heat exhaustion and heat strokes are serious afflictions. Heat cramps are characterized by muscle cramps, twitching and spasms. Symptoms related to heat exhaustion include headaches, dizziness, weakness and shortness of breath. Heatstroke encompasses all of the above symptoms plus disorientation, confusion or loss of consciousness. The following steps will help you enjoy your fun in the sun safely:

• Drink 6 to 8 ounces of water every 15 to 20 minutes. Don't wait until you feel thirsty.
• Start slowly. It takes about a week to get used to exercising in the heat.
• Work out when it is cooler--morning or evening.
• In the heat of the day, head for the shade, perform you workout inside or hit the pool.
• Wear light-colored, loose-fitting clothes with "wicking" material.
• Be especially careful on humid days, when your body's natural air-conditioner--seat evaporation--doesn't work nearly as well. If the heat index (combination of temperature and humidity) is especially high, don't risk exercising outside.
• Avoid hot and heavy meals.