Is thirst a reliable method of determining fluid needs while exercising?
It’s true that thirst signals us to drink, but our thirst mechanisms become less reliable for replacing essential fluids while we exercise. Recommendations for adequate hydration include: drink six to eight glasses of water or other fluids per day and replenish 5-8 oz. of water for every 10-15 minutes of exercise, particularly if the day is hot and humid.

Do sports drinks give an athlete the competitive edge?
Sports drinks are not beneficial to the athlete unless he/she exercises vigorously for at least 1.5 to 2 hours at a time. Muscles already contain enough carbohydrates in a form called glycogen to fuel 90-120 minutes of activity. Sports drinks also contain small amounts of potassium and sodium, but most athletes can easily replace these losses with a normal meal. Cool water is the best ‘sports drink.’

Do people who exercise regularly need more protein?
It has been thought for years that diets high in protein help to build and sustain strong muscles. This is largely a myth. Muscles are built through regular hard exercise, not by eating excessive amounts of meat, eggs and other sources of protein. An athlete’s diet should include 10-15 percent protein or .8 grams/Kg of ideal body weight — the same recommendation for the average American. Most Americans eat two to three times this amount. Consequently, excess protein is converted to fat.

Is it necessary to replace sodium when exercising?
Sodium is important for a variety of body functions. Replacement of sodium lost in sweat can be provided with a regular diet without the addition of salt tablets. Salt tablets are not recommended. These tablets can be irritating to the lining of the stomach and actually remove necessary fluids from tissues.

Does exercise increase the need for vitamins and minerals?
There are no recommendations supporting the use of large doses of vitamin/mineral supplements by athletes. In fact, such megadoses actually can be harmful. A well-balanced diet using a variety of foods is the best way to ensure good nutrition.

For more information, call Minnesota Sports Medicine at 612-273-4800.