Mercy Sports Medicine

Mercy Sports Medicine: 5 Tips for Staying Hydrated in Winter

Mercy Sports MedicineWhile the colder weather is now upon us, it is still essential to maintain adequate hydration levels during training and running activities. They key is to maintain hydration throughout each day and making it a part of your daily routine, regardless of if it is a recovery day or a scheduled long run. Here are a few tips to help any athlete stay hydrated.

  1. Drink a tall glass of water (2-3 cups or around 20-24 ounces) first thing every morning.
  2. Drink 1-2 cups (8-16 ounces) of water 1 hour prior to exercise, and another cup 30 minutes prior to exercise.
  3. If exercise session is longer than 60 minutes then a sports drink should be utilized to help replace the sodium lost in sweat secretion. If you do not like sports drinks, then replenish sodium levels with salty foods (pretzels, popcorn, cheese, deli meat) while also drinking adequate water. 
  4. Eat foods rich in potassium as well (potatoes, apricots, avocados, bananas, tomatoes, orange juice, milk, pineapple, papaya, mango, and other tropical fruits)
  5. Each individual will require different amounts of water intake, dependent on gender, age, and activity levels. Always have a water bottle accessible throughout the day, which can help anyone maintain their daily water intake goals
    • Healthy adult males – 15 ½ cups per day           (8 oz = 1 cup)
    • Healthy adult females – 11 ½ cups per day