By Lee T. Murphy, MS-MPH, RD, LDN
Fluid losses during daily training can be high and it is vital that these losses are replaced. Dehydration affects performance and is a cause of fatigue. As thirst is a preliminary sign that you are already dehydrated, be sure to stay on top of your hydration needs. Water is the best fluid to drink throughout the day, as well as during moderate-intensity exercise that lasts less than about 60 minutes. If you are exercising for longer than 60 minutes or at very high intensities, consider supplementing with a sports drink to help rehydrate as well as provide energy and electrolytes. While drinking during exercise is important, it is equally, if not more crucial to begin fully hydrated. Therefore, sip on water throughout the day, aiming for pale urine as your hydration indicator.
Keeping on your training target with these healthy nutrition tips will not only help you stay fit, but will also ward off disease and allow you to maintain your peak fitness longer.
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