I promised you a Sports Nutrition Seriesso here you go…. the first installment!!
Hydration is extremely important in an athlete’s ability to traincompeteand recover. Even slight dehydration (1-2% body weight loss) can have a negative impact on performance.
“No other nutritional intervention comes close to providing the performance-enhancing effects of staying well-hydrated.” Bob MurrayPhD FACSM
Why is dehydration bad? It causes impaired heat dissipationwhich causes a rise in body temperature and increased strain on the cardiovascular system. Your heart beats fasteryou use up glycogen fasteryour brain function becomes impairedand exercise just plain feels harder. It can also cause overall fatigue and lethargy.
Standard fluid recommendations have traditionally stated ‘drinking to thirst’ is adequate to prevent dehydration. Howeverthis is largely based on sedentary adultsnot endurance athletes or heavy exerciserswho typically need more fluid. The American College of Sports Medicine covers their bases by saying learn your personal needswhich can be done by weighing yourself pre and post exercise.
It’s tough to state an actual number or amount of fluid that is recommended since it varies person to person. Essentiallythe volume of fluid consumed should be based on sweat lost. Some people sweat a TON and some not at all. The amount of fluid these two types of people need would be different. Fluid should be replaced at a rate close to or equal to sweat loss. Learning how much you sweat can help prevent dehydration. For exampleyou weigh yourself right before exercise and right afterand notice a 2lb weight loss- this means you should drink an additional 32 ounces of water during your next training so you don’t become dehydrated. [1 pound (16oz) of body weight lost = 1 pint (16 fl oz) of sweat lost] If you weight 150+ lbs try not to lose more than 3lbs. Do this by drinking regularly throughout exercise. Water can be turned into sweat in 10 minutes!
Thirst alone is not the best indicator of dehydration. You get thirsty when your body senses a decrease in body wateror an increase in sodium concentrationmeaning you’re only thirsty once you’ve experience a fair amount of loss. Basically that means the sensation of thirst doesn’t match the body’s need for fluid all that wellespecially for exercising athletes. Alsofluid quenches thirst before body levels have been fully replaced.
Excessive fluid consumption can also causes a problem by diluting the body’s sodium (called hyponatremia). It’s much rarer than dehydrationbut it’s important to be aware ofespecially in endurance events.
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Things that cause decreased fluid intake:
- Uncomfortable sensation of fluid in the stomach
- Poor access to fluid during exercise
- Lack of education
Ways to increase fluid intake:
- Easy access (nearbyeasy container to drink out of)
- Train gut to tolerate more fluid
- Consume fluid at regular intervals
- Make it taste good- improving flavor can increase consumption
- Cool it down – temperature of a beverage has negligible effect on body temperaturebut most people will drink more of a cooler beverage
What should I do during training?
- Learn your sweat rate
- Practice drinking!
What should I do during an event?
- Put what you’ve learned in training to use
- Drink on a schedule to avoid dehydration or distraction from drinking
How do I know if I’m drinking enough?
Honestlythe answer’s in the toilet. Check the color of your urine.
- It should be fairly clear and of good quantity
- You should urinate every 2-4 hours
- Your morning urine shouldn’t be dark or concentrated
Urine color chart:
If your urine is darker than number 3drink more! (Chart developed by L. ArmstrongPhD)
Plain water is adequate during exercise that lasts less than hour. Sports drinks may be a good option in exercise lasting longer than 60-90 minutes. I’ll address sports drinks next time!!
Want something more specific than ‘learn your needs’? Here’s an estimation:
-Start off hydrated: Drink 2-3ml per pound body weight 4 hours before exercise. (That’s about 10-15 ounces for someone weighing 150 pounds.) Don’t try to overhydrate- you can only absorb so much at one time and you’ll just pee it out.
-Drink regularly during exercise. Have an idea how much fluid you usually lose. Take a couple gulps every 15 minutes.
-Replace lost fluid: After exercisedrink 50% more fluid than you lost in sweat. Sipping slowly allows better absorption.
So there ya have it. Obviously there’s a lot more to say about thatbut there’s an overview for you. How do you stay hydrated?!
I promised you a Sports Nutrition Seriesso here you go…. the first installment!!
Hydration is extremely important in an athlete’s ability to traincompeteand recover. Even slight dehydration (1-2% body weight loss) can have a negative impact on performance.
“No other nutritional intervention comes close to providing the performance-enhancing effects of staying well-hydrated.” Bob MurrayPhD FACSM
Why is dehydration bad? It causes impaired heat dissipationwhich causes a rise in body temperature and increased strain on the cardiovascular system. Your heart beats fasteryou use up glycogen fasteryour brain function becomes impairedand exercise just plain feels harder. It can also cause overall fatigue and lethargy.
Standard fluid recommendations have traditionally stated ‘drinking to thirst’ is adequate to prevent dehydration. Howeverthis is largely based on sedentary adultsnot endurance athletes or heavy exerciserswho typically need more fluid. The American College of Sports Medicine covers their bases by saying learn your personal needswhich can be done by weighing yourself pre and post exercise.
It’s tough to state an actual number or amount of fluid that is recommended since it varies person to person. Essentiallythe volume of fluid consumed should be based on sweat lost. Some people sweat a TON and some not at all. The amount of fluid these two types of people need would be different. Fluid should be replaced at a rate close to or equal to sweat loss. Learning how much you sweat can help prevent dehydration. For exampleyou weigh yourself right before exercise and right afterand notice a 2lb weight loss- this means you should drink an additional 32 ounces of water during your next training so you don’t become dehydrated. [1 pound (16oz) of body weight lost = 1 pint (16 fl oz) of sweat lost] If you weight 150+ lbs try not to lose more than 3lbs. Do this by drinking regularly throughout exercise. Water can be turned into sweat in 10 minutes!
Thirst alone is not the best indicator of dehydration. You get thirsty when your body senses a decrease in body wateror an increase in sodium concentrationmeaning you’re only thirsty once you’ve experience a fair amount of loss. Basically that means the sensation of thirst doesn’t match the body’s need for fluid all that wellespecially for exercising athletes. Alsofluid quenches thirst before body levels have been fully replaced.
Excessive fluid consumption can also causes a problem by diluting the body’s sodium (called hyponatremia). It’s much rarer than dehydrationbut it’s important to be aware ofespecially in endurance events.
Things that cause decreased fluid intake:
- Uncomfortable sensation of fluid in the stomach
- Poor access to fluid during exercise
- Lack of education
Ways to increase fluid intake:
- Easy access (nearbyeasy container to drink out of)
- Train gut to tolerate more fluid
- Consume fluid at regular intervals
- Make it taste good- improving flavor can increase consumption
- Cool it down – temperature of a beverage has negligible effect on body temperaturebut most people will drink more of a cooler beverage
What should I do during training?
- Learn your sweat rate
- Practice drinking!
What should I do during an event?
- Put what you’ve learned in training to use
- Drink on a schedule to avoid dehydration or distraction from drinking
How do I know if I’m drinking enough?
Honestlythe answer’s in the toilet. Check the color of your urine.
- It should be fairly clear and of good quantity
- You should urinate every 2-4 hours
- Your morning urine shouldn’t be dark or concentrated
Urine color chart:
If your urine is darker than number 3drink more! (Chart developed by L. ArmstrongPhD)
Plain water is adequate during exercise that lasts less than hour. Sports drinks may be a good option in exercise lasting longer than 60-90 minutes. I’ll address sports drinks next time!!
Want something more specific than ‘learn your needs’? Here’s an estimation:
-Start off hydrated: Drink 2-3ml per pound body weight 4 hours before exercise. (That’s about 10-15 ounces for someone weighing 150 pounds.) Don’t try to overhydrate- you can only absorb so much at one time and you’ll just pee it out.
-Drink regularly during exercise. Have an idea how much fluid you usually lose. Take a couple gulps every 15 minutes.
-Replace lost fluid: After exercisedrink 50% more fluid than you lost in sweat. Sipping slowly allows better absorption.
So there ya have it. Obviously there’s a lot more to say about thatbut there’s an overview for you. How do you stay hydrated?!