Fluids and electrolytes during Exercise

Dehydration impairs performance; therefore, athletes must remain well hydrated.

Adequate fluid intake is approximately 2.2 L/d for women aged 19-30 years, and increased drinking is required for active individuals or those in hot environments

Athletes should consume 400-600 mL of fluid 2 hours before exercising.
During exercise, 150-350 mL (6-12 fluid ounces [fl oz]) should be ingested every 15-20 minutes.
For exercise lasting longer than 1 hour or occurring in hot environments, the fluid should be a drink containing carbohydrates and electrolytes.

Postexercise meals should include fluids and foods containing sodium, because diuresis occurs with the ingestion of plain water.

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