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Optimum fluid consumption leads to optimum performance. Learn about the best amounts to drink before, during and after exercising with the following recommendations by Dr. Anne Murphy.

Fluid Balance

Water comprises about 60-70% of a person's body weight. Because muscle tissue is 70-75% water, the body weights of lean, muscular athletes may exceed 70% water. In contrast, fat tissue is only 10% water. How much is fluid is enough? Fluid needs are linked to energy expenditure. The more energy an athlete expends, the greater are his fluid needs.

Fluid Consumption Before Exercise

Consume a balanced diet and drink adequate fluids for 24 hours before exercise.

Drink about 16 ounces of fluid about two hours before exercise.

Goal: promote proper hydration before exercise or competition.

Fluid Consumption During Exercise

Start drinking early.

Drink fluids regularly.

Consume cool, flavored fluids to encourage fluid intake.

During intense exercise lasting longer than one hour: Carbohydrate ingestion at a rate of 30-60 grams per hour is recommended to maintain carbohydrate oxidation and delay fatigue. Electrolyte addition in the fluid helps maintain the osmotic drive for drinking.

Goal: replace fluid at a rate that equals water loss from sweating.

Fluid Consumption After Exercise

Drink at least 2 cups of fluid for every pound of water loss during exercise.

Goal: replace fluid losses during exercise and return to normal hydration.

Before exercise: Drink 16 ounces (2 cups) of fluid 2-3 hours before you begin. You should drink another 8 ounces (1 cup) 10 to 20 minutes before exercise. Water is usually the best source of fluid for athletes. Make sure that a water bottle is a regular part of your sports equipment!

During exercise: Drink lots of fluids, especially water, during exercise because you can lose a lot through sweat. Even being a little dehydrated can weaken your performance. Drink at least 8 ounces (1 cup) of water or fluid every 15-20 minutes during exercise. For exercise that lasts more than 45-50 minutes, a sports drink can help replace water, carbs, and electrolytes. Avoid sodas and drinks that contain caffeine because they can dehydrate you more.

After exercise: Drink at least 16 ounces (2 cups) of fluid after exercising. If you sweat a lot, drink more! Calorie containing drinks (like juice or a sports drink) can replace water and glucose. You can figure out if you are well hydrated by looking at the color of your urine. A clear color is a sign of good hydration; a darker yellow color, this means that you need to drink more fluids.

10 to 20 minutes before exercising: Drink 8 ounces of fluid
While exercising: Drink 8 ounces every 15-20 minutes
After exercising: Drink at least 16 ounces of fluid

A message from First Gentleman Daniel G. Mulhern

Hello mentor teams,

Congratulations for taking on a new challenge together! For some of you, running three miles may seem out of reach but what about running an eighth of a mile? And then one-quarter, or a half? Your long term goal is to run a 5K but don’t forget the power of accomplishing short term goals first.

Heading out for a run in the summer heat may not seem like a great idea and even while you are running you might question your decision. But doesn’t it feel great when you finish? One of the hardest parts of exercising is getting started. Once you fall into a routine you will feel yourself becoming stronger and slowly able to go farther and farther. Being in a mentoring relationship allows you to have someone to rely on and someone that relies on you to put in the effort of training.

After all of the sweat and hard work you do together, your reward is a trip to Detroit and a chance to put your training to the test. Imagine the feeling you will have when you are in the heart of the city with electricity in the air as thousands of people gather to accomplish the running goals they have set.

This is a great opportunity and I wish you the best of luck on your journey to become more physically fit! Challenge yourself, challenge each other and remember that your biggest obstacles are not physical, but mental. Put a picture of the finish line in your head, and move closer to crossing it one practice run at a time.