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Proper Hydration for Exercise |
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Water is the most essential ingredient to a healthy life. Water has many important functions in the body including:
Importance
of Water During Exercise
Proper hydration is especially important during exercise. Adequate fluid intake for athletes is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Dehydration Athletes need to stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can also cause muscle cramps, dizziness and fatigue and even heat illness including:
Causes of Dehydration
Hyponatremia - Water Intoxication
Although rare, recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising. Adequate Fluid Intake for Athletes Because there is wide variability in sweat rates, fluid losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the
right amount of fluid to drink depends upon a variety of
individual factors including the length and intensity of
exercise and other individual differences. There are, however,
two simple methods of estimating adequate hydration:
Things
that Affect Fluid Loss in Athletes
To find the
correct balance of fluids for exercise, the
American College
Of Sports Medicine
suggests that "individuals should develop customized fluid
replacement programs that prevent excessive (greater than 2
percent body weight reductions from baseline body weight)
dehydration. The routine measurement of pre- and post-exercise
body weights is useful for determining sweat rates and
customized fluid replacement programs. Consumption of beverages
containing
electrolytes
and carbohydrates can help sustain fluid-electrolyte balance and
exercise performance." In short, WEIGH YOURSELF OFTEN AND TRACK
YOUR WEIGHT.
Tips for athletes - How to drink for sports performance and recovery According to the Institute of Medicine, the need for carbohydrate and electrolyte replacement during exercise depends on exercise intensity, duration, weather and individual differences in sweat rates. Sodium and potassium are to help replace sweat electrolyte losses, and sodium also helps to stimulate thirst. Carbohydrate provides energy for exercise over 60-90 minutes. This can also be provided through energy gels, bars, and other foods. What about Sports Drinks? Sports drinks can be helpful to athletes who are exercising at a high intensity for 60 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces help to supply the needed calories required for continuous performance. It's really not necessary to replace losses of sodium, potassium and other electrolytes during exercise since you're unlikely to deplete your body's stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultramarathon, for example) you may likely want to add a complex sports drink with electrolytes. General Guidelines for Fluid Needs During Exercise While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.
Hydration
Before Exercise
Hydration
During Exercise
Hydration
After Exercise
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