More serious effects including heat cramps, heat exhaustion, and heat stroke can occur. By maintaining a regular fluid schedule of at least eight 8-oz glasses of water per day, these symptoms are easily prevented. Fluid needs increase with exercise. Additionally, participating in activity at high altitudes, low humidity, and high temperatures can also increase fluid needs. The following guidelines, endorsed by the American College of Sports Medicine, can help you stay hydrated.
Water is ideal as a fluid replacer, particularly for activities lasting less than one hour.
For those activities lasting greater than 60 to 90 minutes, sports drinks containing carbohydrate or electrolytes may be indicated both during and following exercise, though tolerance is highly individual. Electrolytes and carbohydrates can also be easily ingested through food, in addition to water, following a training session or event. The sports diet must be as carefully planned as the training regimen. By choosing generous servings of these foods with a focus on variety and wholesomeness, your body will reap the benefits. Choose whole wheat or enriched breads, cereals, rice, and pastas.