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When Do You Have to Take Fluid During Exercise?

A study from Monash University in Australia shows that you don't have to take fluids in athletic competitions lasting less than an hour unless the weather is very hot.

The limiting factor in athletic competitions lasting more than an hour is lack of water. Lack of salt and calories can also tire you, but dehydration is the first factor to tire you during less than all-out exercise. That's why you see runners and other athletes drinking fluids at the start of and during competition. It doesn't make any difference what you drink as long as you also get extra salt and calories. You need to take extra salt during competition to make you thirsty and you need calories to fuel your muscles. It doesn't make any difference whether the drinks are carbonated, warm or cold. You can use special exercise drinks or you can drink just water and eat salted foods such as peanuts. In competitions lasting less than an hour and in cool weather, you don't need to drink because it will only slow you down. On the other hand, in competitions lasting more than an hour, taking fluids, salt and calories will help you last longer.

Medicine and Science in Sports and Exercise March, 1999 p 386

Checked 8/31/08

May 12th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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