Hydration for athletic endurance -
Athletes who are not sure how much fluid to drink can monitor hydration using two helpful techniques:. Many times athletes wait to drink until they are thirsty. Thirst is not an accurate indicator of how much fluid an athlete has lost.
Athletes who wait to replenish body fluids until feeling thirsty are already dehydrated. As a matter of fact, most individuals do not become thirsty until more than 2 percent of body weight is lost. Waiting until you are thirsty can affect your performance.
When athletes only drink enough to quench their thirst, they may still be dehydrated. For best results, keep a bottle of fluid available when working out and drink as often as desired, ideally every minutes.
Table 12 lists guidelines for fluid replacement from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine. It appears that athletes who consume a sports drink can maintain blood glucose levels at a time when muscle glycogen stores are diminished.
This allows carbohydrate utilization and energy production to continue at high rates. Research has also shown that mouth rinses with carbohydrates can improve performance at rates similar to ingestion.
Beverages containing more than one kind of sugar i. glucose and fructose can increase carbohydrate absorption rates because each sugar is absorbed via different channels. The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery.
The consumption of sports drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of fluid from the intestines into the muscles. Recent research has suggested that a percent carbohydrate sport drink with at least mg of sodium per 8 ounce serving empties from the stomach just as fast as plain water.
Endurance activities lasting longer than three hours may require as much as mg of sodium per 8 ounce serving. There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium.
However, many fluid replacement drinks are low in sodium. An 8 ounce serving of a fluid replacement drink can have a sodium content similar to that of a cup of reduced fat milk. Most Americans consume too much sodium through processed and convenience foods, not through fluid replacement drinks.
The ideal fluid replacement beverage is one that tastes good, does not cause GI discomfort or distress when consumed in large volumes, promotes rapid fluid absorption and maintenance of body fluid, and provides energy to working muscles during intense training and competition.
The following guidelines for maintaining body fluid balance, improving performance in the heat, and preventing heat-related illness appear to be prudent based on current scientific knowledge.
Read the full Nutrition Guide and learn more about how to get peak performance with optimal nutrition. To determine your own needs, there are two primary ways to gauge hydration status.
These include the pee test as well as pre- and post-exercise weigh-ins. Using these two measures, you can apply the other guidelines for fluid intake set out by the ACSM and ISSN to help you stay well-hydrated for exercise performance and health.
Just keep in mind that for athletes and active individuals, thirst isn't an appropriate way to gauge whether you should be consuming more fluids. Thirst is a late response to dehydration, especially for the elderly. The color of your urine is a good indicator of your hydration status.
If you're peeing frequently and the color is clear or almost-clear, you're well-hydrated. If you're not peeing regularly and, when you do, it's dark or a highly-concentrated yellow, you're most assuredly at least somewhat dehydrated.
It's particularly important to be well-hydrated before starting exercise, which is why pre-hydration is critical to performance.
It's also an important part of the next step—the pre-exercise weigh-in—as this helps determine post-exercise fluid intake needs. If you're well-hydrated before exercise, weighing in before your workout or event, and then again after your workout, enables you to use the change in weight to determine your rehydration needs following your workout or event.
First and foremost, it's important to remember that the water intake needs for athletes exceed those of an inactive person. And the needs you have on days you exercise will exceed those on days you don't. By getting a general idea of what you should be drinking on a day when you're not exercising, you can then add to the baseline amount of water for the days you're breaking a sweat.
According to research on fluid intake requirements, the average amount of fluids that a man needs to consume to maintain hydration levels with minimal activity is about 3. Of course these numbers are averages, and don't account for personal differences or environmental factors.
But they should be the baseline levels of water consumption to shoot for, before adjusting for exercise. Then, when calculating your specific water-intake needs, you should use the pee test and the pre- and post-workout weigh-ins to get a good idea of how much additional water you should be drinking.
Remember that in addition to drinking water and other fluids, fruits and vegetables are considered hydrating foods.
These foods have high levels of water content which help contribute to your daily water needs. Just keep in mind, these foods are great for bolstering basic hydration, but you shouldn't rely on them for post-workout rehydration in place of water, particularly on days when you really push yourself.
A combination of water, food, and if necessary, electrolyte-containing drinks will help you rehydrate post-workout. If it is tough to determine a strict set of fluid intake parameters. But it can be even more challenging to determine if you're drinking enough fluids based on your fitness routine.
By following standard pre-hydration guidelines, and using a combination of the pee test and exercise weigh-ins, you can get a pretty good feel for the amounts of fluid you should be consuming before, during, and after exercise.
Then, based on specific conditions like a very hot day or a particularly strenuous workout , you can make adjustments, as needed.
A high-quality reusable water bottle can help you keep track of your consumption. Here are some additional guidelines on when and how to hydrate. The ACSM's guidelines are fairly general when it comes to drinking fluids before exercise. They simply state that athletes should start drinking small amounts of water at least 4 hours before a bout of exercise with the goal of reaching "euhydration," or being appropriately hydrated, before exercise begins.
This amounts to about 5 to 7 milliliters per kilogram of weight. If you are dehydrated, you may need another 3 to 5 milliliters per kilogram of weight two hours prior to the event.
The recommendation goes as far as suggesting sodium-containing beverages to increase fluid intake and retention.
The ISSN offers slightly more specific recommendations, suggesting that athletes consume milliliters of water or sports drink the night before a competition, milliliters upon waking, and another to milliliters roughly 30 minutes before exercise commences. This, along with a normal eating schedule, should help you achieve optimal pre-exercise hydration.
The problem is that based on activity, duration, intensity, and individual sweat rates and fluid needs, it's nearly impossible to offer a clear guideline. Both organizations note that sweat rates for prolonged exercise can vary from 0.
The ACSM suggests using pre- and post-workout weigh-ins to craft a personalized hydration plan over time based on your own typical fluid losses.
For instance, if you weigh 2. Another starting point recommendation is consuming 0. If you are running smaller bouts, closer to 0. ACSM also recommends consuming 30 to 60 grams of carbohydrates not to exceed 80 grams per hour along with some sodium and potassium.
The ISSN, on the other hand, states that athletes should plan to consume roughly 12 to 16 ounces of fluids every 5 to 15 minutes over the course of a workout.
Those performing more intense workouts for longer periods of time, especially in hot or humid environments might consider using an insulated water bottle and should plan on drinking more fluids more frequently, with those performing less intense workouts in less challenging environments skewing toward less fluid consumption on a less frequent schedule.
Post-exercise rehydration comes down to replacing the fluids and electrolytes lost during exercise. This is where the pre- and post-exercise weigh-ins can come in handy. According to the ISSN, for every pound lost during exercise, you should consume 3 cups of water.
This doesn't need to be done all at once. Rather, it can be done steadily following your workout, with the goal of completing consumption before your next bout of exercise to ensure you've appropriately rehydrated.
The ACSM notes that if time permits, sticking to a normal eating and drinking schedule after your workout should be enough to restore euhydration. But if you have to rehydrate quickly say, in between basketball games during a tournament , drinking about 1.
Thirst is not a dehydration barometer. This is particularly true during long athletic events, where your fluid loss through sweat may outpace your body's response to flag for thirst. Water is an excellent drink for rehydration, but you don't just lose water as you sweat—you lose electrolytes, too.
And when you've participated in a particularly sweaty workout, or an extended workout in hot weather, you may end up with an electrolyte imbalance. This imbalance needs to be restored to ensure your body recovers appropriately. In the following instances listed below, you should consider using fluids with electrolytes mixed in to help rehydrate.
When you exercise for longer than 90 minutes, you're placing additional stress on your systems, and you're losing a significant amount of water and electrolytes through sweat. For shorter workouts, the electrolyte loss is unlikely to be significant enough to impact performance.
You can restore the losses more easily following your workout by consuming water and a normal diet. So if you drink water only in response to thirst, you should only ever dilute the blood back down to an acceptable level before the cycle repeats itself.
You should never end up badly diluted hyponatremic unless you drink ahead of thirst which would dilute your blood sodium more than necessary or go for hours and hours drinking only water without replacing any salt. But in general, the idea of drinking solely to thirst seems an acceptable defense against hyponatremia in most cases.
There is, I believe, a huge difference. The environment that we now enjoy in much of the developed world—specifically in terms of our free and ready access to water and salt—is also very different from that of our ancestors.
And even if you are perfectly aware of your thirst signals as a general rule, the elite athletes we work with are very in touch with their bodies , the demanding and complex nature of competition can make it difficult to find physically and tactically ideal moments to hydrate.
Drinking water to thirst is very likely sufficient for short and light activities where sweat losses are low to moderate, but the data is a lot less clear for longer and hotter events , where sweat loss can be considerable over many hours.
It was even copied by many of his competitors, presumably because it worked. More recent research showed that triathletes who were given salt tablets vs.
a placebo during a middle distance race were ~26 min faster on average. The study also showed that the group taking salts rehydrated more effectively than the control group.
Water makes Hydration for athletic endurance Hydratioj of the body's composition, and Living with Diabetes complications way that Skinfold measurement vs lose water is through sweat, which Hycration amplified during exercise. Sweat is more than just water. Enxurance also includes electrolytes, such as sodium, chloride, magnesium and potassium. These electrolytes help the body retain fluid, making them a crucial part of hydration for athletes. In a webinar by Abbott and Real Madridmedical and nutrition experts discuss how inadequate hydration can hinder athletic performance and why it's so important to assess dehydration and rehydration status in elite athletes. Jonathan Valdez, RDN, CDCES, Hydration for athletic endurance is a Living with Diabetes complications York Hydrqtion telehealth registered dietitian nutritionist and nutrition communications expert. You've probably seen runners and other athletes walking Micronutrient supplementation guidelines with gallon-sized water bottles, electrolyte tabletssports Hydratiknand even ror juice shots, all Living with Diabetes complications the Living with Diabetes complications of "staying xthletic. The short answer is "Yes," but it endurajce a little more complicated, because there's no "one size fits all" rule for how much water each athlete should drink. That's why it's so important to be cognizant of the guidelines set forth by organizations like the American College of Sports Medicine ACSMInternational Society of Sports Nutrition ISSNas well as leading sports medicine physicians. These guidelines help outline the measures an athlete should take to stay hydrated based on personal activity level and needs, with the understanding that the "rules" can change from day-to-day and person-to-person. Here is what you need to know about hydration for athletes including when to hydrate and how to calculate hydration. Here's the thing about being human—everyone's different.
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