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Last Updated: Aug 2, 2008 - 3:04:16 PM |
AICR Ever Green Ever Healthy
July 2008
Topic: Lifestyle
How to Stay Healthfully Hydrated
from the American Institute for Cancer Research
With swimsuit season in full effect and sports and energy drinks touting better athletic performance or healthful benefits, it’s easy to get confused about what you need for your best workout. Here are a few of the most common questions about how to stay hydrated and fit all summer long.
Q: Will I get a better workout if I drink a sports drink instead of water before or during exercise?
A: Getting enough fluid before and during exercise is vital all year long, but especially when it’s hot and you sweat more. The American College of Sports Medicine advises people to drink about 16 ounces in the two to three hours before exercise, 6 to 12 ounces every 15 to 20 minutes during exercise and enough fluid afterward to replace fluids lost through sweat. For typical adult exercisers a drink with extra calories does not help and is probably counter-productive for weight control. The best choice is usually water.
Q: What do you think of the juices and drinks now available with herbs and other natural supplements in them?
A: While the idea of getting something “extra” in foods seems attractive at first, these products pose several disadvantages. Some products may list an herb or supplement in the ingredients that may actually be at lower levels than studies have shown to be effective. You may be paying extra money for something that contains too little of the added ingredient to offer any benefit. For that matter, to get the whole gamut of vitamins, minerals and natural plant compounds, choose a plant-based diet. There’s just no substitute for the benefits of boosting the amount of vegetables, fruits, beans and whole grains we eat.
Q: Is it best to avoid drinking water during exercise if you want to lose weight?
A: No. If you work out for 30 minutes or more and don’t drink any water, your weight will probably be down immediately afterward. But this lower weight is only a reflection of water loss from dehydration and the weight loss is only temporary. It is exercising a little longer and harder that will help you lose more body fat. Studies clearly show that people who drink fluid before exercise (and during exercise if it is longer than 20-30 minutes) can perform faster, harder and longer than exercisers who do not drink fluid.
Q: Is oxygenated water a good choice if I want to really maximize my athletic performance?
A: Studies so far show no effect on performance, hydration or blood oxygen levels when athletes use oxygenated water, which refers to special bottled waters that claim to have extra oxygen pumped in the water. According to a report in the Journal of the American Medical Association, one normal breath supplies more oxygen than does a whole bottle of oxygenated water. This suggests that we have no reason to expect that oral consumption of oxygen would affect performance.
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