From Beginner Triathlete
Q. What's best to drink during and after exercise? How much?
A. Beverages that include a little sodium (i.e., sports drinks) enhance fluid retention. Alternatively, pre-exercise, you can consume sodium-containing foods (salted oatmeal, pretzels, broth). How much you need to drink depends on how much sweat you lose. Weigh yourself pre- and post exercise; dropping one pound equates to losing 16 ounces of sweat that needs to be replaced. More simply, you can monitor your urine and drink enough to urinate a pale-colored urine frequently throughout the day. Not urinating for several hours post-exercise is bad: dehydration!
Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) counsels both casual and competitive athletes in her private practice at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook, and food guides for marathoners, new runners, and cyclists are available via www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.