What and how much should you be drinking while you exercise?

Perhaps the single most important factor associated with sustaining a high level of athletic performance is maintenance of fluid balance while you exercise.

​Train yourself and develop a fixed drinking schedule because it is very difficult to drink enough during hard physical work. 

A recent study showed that individuals that were allowed to chose their own drinking rate during exercise they only replaced only 30-70% of the fluid they lost through sweating. 

Here is a quick break down on what and how much fluids should you be consuming before - during and after your exercise: 

• BEFORE: Drink about 500-600ml (2-2.5cups / 16-20ounces) of 6-7% carbohydrate solution with 50-100mg of sodium per 240ml one to two hours before working out (this is the typical range of carbs and sodium found in most sports beverages).
• DURING: If you lose 1L (33.8oz) of water per hour, you should find a way to drink 4 cups of fluids per hour. If you sweat more and lose 2L (67.6oz) water per hour, drink 8 cups of fluids to replace the amount lost. Don't only drink water - include carbs and electrolytes in your drinks to help maintain your performance. Find the sports beverage that suits your sport: endurance sports beverages have higher sodium concentrations (150-200mg / 240ml) than sports drinks for other sports (50-100mg / 240ml). 
• AFTER: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 500-600ml (2-2.5cups / 16-20oz) of sports drink. Another simple but good way to monitor that you've gotten enough fluids is in the bathroom. If you have a large amount of light-colored urine, then you're hydrated. If it's dark, next time drink more before, during, and after your workout! 

The Chinese Medicine’s view on drinking: 
You probably have heard that in Chinese Medicine drinking cold beverages - in fact anything cold is generally not recommended because cold fluids and foods are believed to slow down organ functions, contracting, slowing, shrinking and causing stagnation. Picture a frozen river! Nothing is moving. 

Chinese Medicine is advocating for drinking room temperature or even warm liquids. Hot water and warm water improves circulation and blood flow and reduce painful contractions of the muscles.
Do you have painful periods and cramps? Drink warm water. Having hard time getting pregnant? Give up your iced coffee - you want to provide a warm home (uterus) for your growing baby. Do you feel sluggish or bloated or have abdominal pain? Guess what! Give up iced drinks and cold foods. 

Chinese Medicine also believes that drinking cold water after exercise shocks the organs and does not aid in helping the body to properly and naturally cool down. During exercise, internal body heat moves to the body’s surface causing sweating and hot exterior sensations, while in fact the interior has become cooler (that is why you feel cool after a long exercise session). Drinking cold water aggravates this already-cold interior. Switch to warm water and have your body cool down naturally.