Hydration and sports -
The rate at which a person sweats also depends on individual characteristics such as body weight, genetics, acclimatization, and metabolism. For example, an American football player large body mass and wearing protective equipment will sweat a great deal more than a cross country runner training in the same hot environment over a similar duration; 8.
Sodium is the predominant electrolyte lost in sweat; other electrolytes are lost in sweat but to a lesser degree including chloride, potassium, calcium, and magnesium. During prolonged greater than1 hour of intense activity, electrolytes may need to be replaced. For the body to function properly, water losses must be replenished by consuming beverages and foods that contain water.
The Institute of Medicine recommends that men take in approximately 13 cups of fluid per day while women require about 9 cups of fluid per day.
However, a good rule of thumb is to drink when you are thirsty. AMSSM Member Authors McKennan J. Thurston, MD and Jonathan T. Finnoff, DO. References Baker L, Jeukendrup A. Optimal Composition of Fluid-Replacement.
Comprehensive Physiology ; Goulet ED. Dehydration and endurance performance in competitive athletes. Nutrition Reviews ; Sawka M, Burke L, Eichner R, Maughan R, Montain S, Stanchenfield N.
Watermelon, grapefruit, strawberries, and cantaloupe are great options. Not all fluid intake needs to be in pure liquid form. Water is the go-to drink throughout the day and during workouts. Eby suggests you consider a sports drink when you exercise at high intensity for longer than 45 minutes.
They contain electrolytes essential minerals such as sodium, calcium, and potassium , which are vital to bodily function. Trial these fluids while training to discover which work well for you. Alcohol: Alcohol is a diuretic, which makes your body remove fluids at a faster rate.
Caffeine: Caffeine also has diuretic effects, but not as much as alcohol. Generally, the fluid in a caffeinated beverage offsets any dehydrating effects. Carbonated beverages: Carbonated drinks can cause gastrointestinal distress, and your body may not absorb carbonated fluids as well as flat liquids.
Eby recommends certain populations keep an even closer eye on hydration and drink additional fluids. As we age, our bodies contain less fluid overall, our sense of thirst diminishes, and kidney function tends to decline. Therefore, older athletes are more prone to both dehydration and heat-related illness.
Exercise is generally safe for pregnant people, but they should be especially careful about hydration. They need to maintain their own hydration and that of the baby.
Finally, she says, athletes who participate in twice-a-day training, such as football programs, need to be extra mindful. It can be especially challenging to maintain hydration if you work out more than once a day. Request an appointment, or learn more about Sports Medicine at Mass General Brigham and the teams we treat.
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More alert details. Hydration Tips for Athletes Contributor Sarah Eby, MD, PhD. Jun 5, share on facebook. How much water should I drink when I exercise? You also may experience: Dark yellow urine it should look like pale lemonade instead Fatigue Less coordination or concentration Lower intensity level than usual Lower performance than expected Muscle fatigue or cramps Tips for staying hydrated Dr.
Eby recommends several hydration tips for athletes: Follow a hydration plan every day. Depending on the intensity and duration of your workouts, it may be wise to supplement with electrolytes.
Sarah Eby, MD, PhD Sports Medicine Specialist Mass General Brigham. What should I drink during exercise?
Last Natural insulin sensitivity June This article was created Hydration and sports familydoctor. org editorial Hydratin and reviewed by Deepak S. Patel, MD, FAAFP, FACSM. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. Dextrose Pre-Workout you're Hydration and sports professional Hydratoon, a Calorie intake for endurance activities warrior, or simply someone znd Natural insulin sensitivity staying active, the aand of hydration in sports performance cannot be overstated. Proper hydration is essential for maintaining optimal physical and mental function, as well as maximizing athletic potential. Staying hydrated is crucial for sports performance, with amazing health benefits. Proper hydration supports joint lubrication, which reduces the risk of injuries and promotes mobility and flexibility. Hydration plays a vital role in maintaining cognitive function, concentration, and reaction time, which are all essential for making quick decisions and performing at one's best. In fact, hydration plays a significant role in preventing hip-related injuries and promoting overall hip health.
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