5 Tips to Avoid Dehydration

Medical studies have shown that for the non-active adult, drinking when thirsty is enough to keep the body hydrated. However, for anyone who is active, thirst may not be the best indicator. If your mouth feels dry, you are already dehydrated.

Conquering dehydration begins before starting any workout or physical activity. Train yourself to drink through out the day; not just when you are thirsty. Aim for 6 to 8 glasses of clear beverages, such as water, fruit juices and sports drinks.

Avoid drinks that can contribute to dehydration. Caffeine and alcohol are known diuretics; they cause your body to produce more urine thereby contributing to dehydration. Skip the coffee and soda. Avoid those sugar & caffeine laden energy drinks. If you can't survive without it, drink as much of a clear beverage as you do the caffeinated drink to offset the effects. Be prepared for the let down that occurs hours after consuming them. Save the alcohol for those truly special occasions.

While working out, consume sports drinks. These drinks contain sodium & potassium in addition to the carbohydrates. The salt in the drink causes you to drink more than you would if were drinking plain water. For this reason, it is not recommended that you dilute the sports drinks.

Aim to consume as much liquid as you sweat out. This is easily tracked. Weigh yourself in the nude before working out and after. The difference in weight is how much more liquid you'll need to consume. Remember that 1 gallon of water is about 7.6 pounds. For example, if you weigh about a pound less after your workout, consume another 8 ounces of liquid.

Train your stomach and yourself. Drink continually during your activity. Don't wait until the end to gulp down your drink. Gulping causes you to swallow air leading to stomach discomfort that can impact your performance. Sipping allows you to keep a small volume of liquid in your stomach. Sports drinks will process through quickly avoiding that over-full bloated feeling. By sipping, you also keep a steady stream of energy flowing to your muscles for continued steady use. This results in optimal performance.

For more information on dehydration and sports drinks, visit theGatorade Sports Science Institute.