Do you get the same hydration if you mix water with Kool-aid?

The quick answer is yes because the vast majority of the mixture would be water and the small amount of Kool-Aid (KA) mix would be fairly insignificant assuming you’re not mixing it in all fluids throughout the day. Even then, water is water and you would still be hydrating from the water in the KA, but the sugar content may lead you to urinate more often, meaning you might need a little more overall fluid intake to stay hydrated. Fluid requirements for healthy sedentary adults living in temperate climates are as follows: Men 125 oz (~3qts) of water per day from all dietary sources; Women 91 oz (~2qts) of water per day from all dietary sources. About 20% of your fluid requirements will come from foods you eat. Below are the guidelines for athletes and exercisers:



Pre-exercise Guidelines



• Drink approximately 16 to 24 ounces of fluid two hours before activity.



• On warm or humid days, drink an additional eight to 16 ounces 30 to 60 minutes before activity.



• Water is adequate for activities less than an hour as long as meals are consumed regularly.



• For endurance events, training sessions longer than 60 minutes, or multiple practices a day, choose a sport drink containing four to eight percent carbohydrate (e.g. Gatorade).



During Exercise



• Depending on your sport, consume three to six fluid ounces of water or sports drink every 15 minutes.  This equates to approximately 32 ounces per hour.



• For prolonged exercise greater than 60 minutes, choose a sports drink with small amounts of electrolytes.



Post-exercise Guidelines



• Immediately following activity, drink at least 16 to 20 ounces of fluid for every pound of weight lost to ensure proper rehydration.



• A liquid shake with high carbohydrate content, minimal protein and fat can refuel energy stores and maximize recovery after demanding training bouts. Consume this as soon as possible after workouts or events. The dotFIT FirstString™ Powder meets the NCAA guidelines and is ideal for youth and college athletes.



• Drink an additional 16 ounces with your post workout meal. This meal should be consumed within two hours after activity. 



Weigh yourself each morning.  A fairly stable weight generally indicates proper fluid balance.



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