RefreshME! Sports Beverage
- Those that sweat more than 1.2 liters per hour—see below for how to measure sweat losses.
- Those that have very salty sweat—do you have salt crystals on your skin post workout?
- And if you participate in strenuous exercise that is longer than 2 hours…which I know happens a lot in the mountain biking and hiking community here in Bellingham.
Euhydration: normal state of body water
- Consume 2-4ml of water per pound of body weight 2-4 hours before exercise to allow enough time to rid excess fluid and achieve pale yellow urine.
- Add a little salt to your pre-workout meal or drink to help retain extra fluid prior to exercise.
- Stay hydrated during exercise as able. Some may benefit from liquids with added sodium. See above for those who would benefit.
- Athletes can also weigh themselves before and after a strenuous activity to determine sweat losses. For every pound lost rehydrate with 2.5 cups of water. Once again, if sodium losses are high, adding a little salt will be beneficial.
- Drink cold beverages to help reduce core temperature and thus improve performance in the summer heat.
- Do not restrict salt in post-exercise meals, especially when large sweat losses have occurred.
- Avoid drinking alcohol during the recovery period because it has a diuretic effect (stimulates increased fluid loss via urine)…..afterwards you can meet up at the local brewery and celebrate the adventures of summer.