Drink Up!

The American College of Sports Medicine (ACSM) reminds all athletes that fluid replacement during exercise is essential for overall fitness and performance.

In a recently released position statement, ACSM notes that health professionals agree combining a balanced diet with regular physical activity is essential for optimum well-being. But many people are unaware of the critical importance of drinking plenty of fluid while exercising or engaging in an athletic event. Adequate liquid intake and retention are significant for more than prime performance. To avoid injury, one of the most crucial exercise rules is to consume fluids before, during and after exercise.

To enhance performance, safety and health, the ACSM recommends:

Consume a nutritionally balanced diet and drink plenty of fluids during the 24 hour period before an event.

Drink about 17 ounces of fluid two hours before exercise.

During exercise, athletes should drink early and often to replace fluids lost through sweating.

To make it easier to consume ample liquids, ACSM recommends that the water be cool (59-72 degrees F.), flavored, and served in containers that make it easy to drink.

For exercise events lasting longer than one hour, proper amounts of carbohydrates (4-8 percent) and/or electrolytes should be added to water to enhance performance. The carbohydrates can be sugars or starch.

Sodium may be added to water (.5-.7 gram per gallon of water) for exercise activities lasting longer than one hour.

For a beneficial exercise program, work up a healthy sweat and follow ACSM's good advice; don't neglect those fluids!