Hydration Tips

Stay Healthy with Silver Springs!

We've all heard the "8x8 Rule" when it comes to water - drink eight 8-ounce glasses of water a day. While this is a good rule to follow, a lot more goes into staying hydrated than just that!

Staying hydrated during exercise helps replace the water lost from sweating and prevents fatigue and poor physical performance.

Although most people only think to drink water when they are thirsty, thirst occurs after your body is already dehydrated. Therefore you should drink water during workouts even if you do not feel thirsty to prevent dehydration.

3 Factors Determine Dehydration

  • Body Weight
  • Body Temperature
  • Type of Exercise Being Completed

Recommendations from the Texas Heart Institute

  • Wearing loose-fitting clothing allows air to circulate, while still protecting you from the sun.
  • Avoid direct exposure to the sun. Wear a hat, sunglasses, and sunscreen.
  • Do not take salt tablets. Salt tablets accelerate dehydration by draining water from your body.
  • Drink cool water rather than cold water, because the body absorbs cool water faster.
  • Do not drink juices or sodas during exercise, these drinks contain more than 10% carbohydrates (sugar) and are not absorbed well during exercise. Sports drinks usually contain less than 8% carbohydrates and absorb quicker, but these can lead to too many calories if you drink too much of them.
  • When it comes to workouts lasting more than 1 hour, there is no difference between drinking cool water or sports drinks to stay hydrated.

* Hydration tips provided by Texas Heart Institute Heart Information Center