It’s the middle of winter, so outdoor sports might seem like a pipe dream. But plenty of people are training now for springtime 5Ks, summer 10Ks and even next fall’s marathons. We asked Walker Grubbs, an ACE certified personal training professional at Energy Fitness in Paducah, about proper hydration during training and participating in endurance sports.
How much water should a person drink to compensate for a typical workout?
If you start out dehydrated, you may get dizzy, lethargic and develop cramps sooner. Hydration tips: Drink 15 to 20 ounces of water one to two hours before exercise, 8 ounces every 15 minutes throughout exercise, and 16 to 20 ounces for every 1 pound lost after your workout.
What happens when the body gets too little hydration?
Your muscles do not function as efficiently, forcing your heart to work harder. Water lubricates the body like engine oil.
What is hyponatremia, and why is it so dangerous?
It’s sometimes referred to as “water intoxication,” basically drinking so much water that it dilutes sodium content in the blood. It can result in loss of consciousness, nausea and vomiting, and in severe cases seizures and death.
How do you decide how much to drink during a race?
Drink 8 ounces about every 15 minutes, not at every water station if multiple stations are offered. Drink more than 8 ounces if it’s hot and humid.
Are sports drinks helpful, or is water enough?
Most sports drinks contain amounts of sodium that water does not, which can help prevent sodium going below minimum concentration levels. So, it depends on what you need.
