The best time to hydrate for outdoor workouts

DAYTON, Ohio (WDTN) – The recent heat and humidity make it tough for outdoor activity, especially at high levels of intensity. With two-a-days starting, Dr. Sean Convery, a sports medicine physician with Premier Orthopedics, said it’s so important to make sure you’re treating your body right in this kind of heat.

Convery says a lot of high school athletes start practice early in the morning which is a good way to beat the strongest heat, but they may be starting off on a dry foot. “One of the problems we have with teens and young people is that they wake up about 20 minutes before practice… and do no hydration before they start,” he said.

He said your body has been asleep for multiple hours without water intake and it’s tough to catch up once you start exercising.

“We encourage everybody to get at least 32 ounces of fluid before they get to camp so they don’t get so dehydrated,” said Dr. Convery. He said you can do about 30 minutes beforehand.

He said dehydration can cause fatigue that’s hard to shake. “Once you get behind, it’s almost impossible to get caught up while you’re exercising,” he said.

Convery said even at one-two percent dehydrated, you’re less able to perform the athletic task at hand.

“Any kind of exercise or practice less than an hour, water is probably sufficient,” said Dr. Convery. “If you get past an hour, you need to start adding some other things; some type of sugar, some type of glucose, and electrolytes.”

Not too much sugar though, he said, because that actually delays absorption of water in the intestine. “We really like people to do half-strength,” he said. Encouraging people to cut their favorite sports drink in half with water. He said that way you’re not getting so much sugar.

 

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