Don’t Sweat It: Tips to Avoid Dehydration

Don’t let the dog days of summer stop you from exercising and don’t let the exercise dry you out. Drinking fluids before, during and after exercise is the key to peak performance, according to GNC’s in-house nutritionist Rachel Jones M.S., R.D. General Nutrition Centers advise: “Check Your Sweat Rate”

PITTSBURGH, PA (Thursday, August 25, 2005) - Don’t let the dog days of summer stop you from exercising and don’t let the exercise dry you out. Drinking fluids before, during and after exercise is the key to peak performance, according to GNC’s in-house nutritionist Rachel Jones M.S., R.D.

“During an hour of intense exercise, an athlete can sweat out four cups or more of water,” Jones said. “Without proper hydration, that athlete can get cramps or lose focus and energy.”

So how do you keep out of the dehydration zone?

- Drink at least 16 oz. of fluid two hours before exercise and 6-12 oz. of fluid every 15 minutes during exercise.
- Weigh yourself before and after exercise to determine the amount of water you lose or your “sweat rate.” You’ll need to replace each pound with about two cups of water or sports drink.
- Check your urine. It should be clear or very light if you’re well hydrated.
The best sports drinks, Jones said, will contain electrolytes such as phosphate, chloride, potassium and sodium that help to keep your body’s fluids in balance. Added carbohydrates will supply energy to working muscles or replace what has been lost during activity.

Sports drinks can be powders that you mix yourself or ready-to-drink bottled drinks. Keep your sports drink cold and choose a flavor that you like because it will help you to drink more. GNC carries a variety of products, such as Pro Performance Quick Fuel and Pro Performance Hydro Pro.

For more information on how you can adequately hydrate your body, visit www.gnc.com.

About GNC

GNC, based in Pittsburgh, PA, is the largest global specialty retailer of nutritional supplements, which includes vitamin, mineral and herbal supplements, sports nutrition products, diet and energy products and specialty supplements. GNC operates more than 3,700 retail locations throughout the United States, including over 1,200 domestic franchise locations, and locations in 35 foreign markets including Canada and Mexico.

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