Whether a person is a world class athlete, a “weekend warrior,” or employed in a physically demanding job, fluid intake is a must, particularly during the scorching Texas summer.
“Proper hydration before, during and after physical activity helps the body produce energy, reduces the risk of dehydration, and helps lower the risk of injury,” said Jenna Anding, associate professor and Extension nutrition specialist with Texas A&M Agriculture. “Although many people rely on thirst to tell them when they need to drink fluids, by the time thirst sets in dehydration is already occurring.”
“The key to maintaining proper hydration is to drink fluids before, during and after physical activity,” said Anding.
For individuals who are participating in strenuous physical activities, the key is to schedule hydration. Nutrition experts recommend drinking approximately two cups of fluid two hours before an event or practice. Right before the event or practice, drink another one to two cups of fluid. This helps ensure that the body is adequately hydrated before the physical activity begins.
During the activity, individuals should try to drink half to one cup of fluid about every 15 minutes to maintain hydration status during the event. Finally, after the game or practice is ended, individuals should consume two to three cups of fluid for every pound of body weight that has been lost. This fluid replaces any fluids that have been lost during the activity.
Which type of fluid is best for maintaining hydration? Anding said that water is probably sufficient for maintaining hydration when individuals are engaged in physical activity for less than one hour.
“However, when activities last longer than an hour, the use of sports drinks might be a better choice,” said Anding. “That is because research has shown that individuals maintain their hydration status better when given a flavored beverage.”
Anding recommends selecting a sports drink that is no more than 8 percent carbohydrate, has a lightly sweetened flavor, and is noncarbonated.
“Soda, alcohol and full-strength fruit juices are not good choices for sports drinks,” notes Anding.
Commercially prepared sports drinks, on the other hand, often meet the needs of athletes and individuals who are engaged in strenuous physical activity.
This information is provided as a service by Texas A&M Agriculture.
If you have questions or would like more information, talk to your physician
or registered dietician. 
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.