Walks Challenge: Week #5
Recommendations for Fluid Replacement
rely on thirst. Drink before, during and after any physical
activity. Get into the habit of taking on fluids during
training as well as competition.
the exercise lasts for less than an hour the body should
have sufficient electrolyte and carbohydrate supplies to
maintain optimal performance. Therefore, for short periods
of exercise water is just as good as sports drink.
exercise lasts for over an hour a drink with electrolytes
and carbohydrates will aid performance by supplying additional
to popular opinion a relatively small amount of sweat is
salt (0.2 to 0.4%) therefore unless the climate is extremely
hot or the activity is over an hour in duration additional
salt should not be needed.
try to drink more fluids than you need. A smaller quantity
at frequent intervals helps optimize hydration.
World Health Organization recommends drinking 6 to 8 large
glasses of water a day. But it must be remembered that this
is only to maintain normal fluid balance and does not take
into account the extra fluid demands of exercise. Drink
at least half a liter of water before exercise to ensure
your fluid levels are up to start and then continue taking
in as much as you can during exercise.
as a fitness professional a key role for you will be to
educate and motivate your clients to adopt 'good hydration