You Can Lead a Horse to Water…

You Can Lead a Horse to Water…

Are you feeling like you sweat too much or too little when working out? That may be due to the lack of water you take in while exercising. Here are some general guidelines put out by the American College of Sports Medicine on water intake before, during, and after exercise:

  • 2-3 hours before: 17-20oz water
  • 20-30 minutes before: 8oz water
  • Every 20 minutes during: 7oz
  • 30 minutes post exercise: 8oz
  • Weigh yourself after exercise, for every pound lost drink an additional 16-24oz of water (you do not have to drink this in one sitting, you can sip slowly)

Also take into account how you feel; drink water before you’re too thirsty, and if you start to feel full, lay off. Too much water can be just as harmful as not enough. Over-hydrating can cause low sodium levels, or what’s called hyponatremia. We focus so much on lowering our sodium intake, and although rare, too little sodium can also have consequences.

Symptoms of over-hydrating can include: cramping, muscle weakness, nausea or vomiting, and even unconsciousness and comas.

Check back soon to learn about sports drinks and how they may NOT be the worst enemy for endurance exercisers.

 Why Do You Need Water?


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Valley Medical Center's Marketing and Community Outreach Office