We all know that water is essential for life, but how much do we need during exercise or if we’re working in the yard?
General speaking, if you are exercising less than 60 minutes, about 16 ounces of fluids is recommended 1-2 hours before exercise.
During exercise over an hour, however, it is recommended to consume 8-12 ounces every 15 minutes.
If you are exercising longer than 75 minutes, try to consume a beverage with a 6-8% carbohydrate solution to help minimize fatigue that may occur with a lowering of your blood sugar.
It’s important to consume fluids, even if you do not feel thirsty, as thirst is a poor indicator of hydration. Many times your body may be slightly under hydrated before you feel thirsty. And, if you’ve got to have your occasional drink here and there, the best choices for “healthy” alcoholic drinks are provided in Y.E.S. – Your Eating Solution.
Along with adequate hydration during exercise, you may want to gain some insights into the best foods to consume while exercising on warmer days in our blog Stay Cool in the Heat with These Nutritious Foods.