Hydration and Electrolyte Tips

Yea! More sunshine means more outside activities!  But with all the marketing of sports drinks are you ever confused or paranoid about how much to drink and if you're getting enough electrolytes?  Unless your'e an ultra-endurance athlete or its scorching hot, chances are you're fine with just water during an activity.  Further, you should avoid most commercial sports drinks in general as the amount of sugars is 2-3 times too high for optimal absorption or necessity.  Here's a simple guideline for hydration and electrolytes based on amount of activity: 

  • Up to 30-45 minutes: Water during workout is fine, but not necessary. Electrolytes are easily and readily replenished with food.

  • 45 minutes - 2 hours: drink water in spurts during activity. Electrolytes replenished with food following activity.

  • Over 2 hours: Drink water throughout activity. Replenish a mix of electrolytes and glucose w/ tabs, powders, or diluted sports drinks/water at appropriate intervals.

These guidelines do shift with extreme temperatures or high levels of exertion.  But for 90% of us, water after or during activity is sufficient!