Consistent hydration for optimal athletic performance -
Therefore, it is vital you begin training or your race in a hydrated state and try to remain hydrated throughout. If we can calculate our sweat rate alongside the duration of exercise you can then predict your fluid requirements. Why have an individualised approach?
Well because as humans, we all sweat differently due to genetics, gender, training status and acclimatization and on top of this, external factors will also have an impact.
For example, external temperature, humidity, wind and even your clothing will also impact sweat rate. Around 2 hours before exercise, aim to drink 6 to 8 ml of fluid per kg of body weight. This will allow time for absorption and removal of any excess. It is also beneficial to have sodium electrolytes discussed below before exercise as this will stimulate thirst whilst also promoting the retention of fluids.
How much to drink depends on your individual sweat rate. This way any difference in weight is primarily due to sweat loss. So how do I measure sweat rate whilst also taking into account those factors?
This will give you your sweat rate for the given session you did but keep in mind that external conditions and intensity of exercise will also affect your sweat rate.
It could be useful to repeat the test in specific conditions if training for an event where you know the external factors will be different to your normal training environment. With your sweat rate calculated, you can try and rehydrate effectively but going to the bathroom will also affect your weight.
You can try and estimate this in losses as well but understandably not as easy to measure exact amounts. However, this does not need to be consumed all in one go, a proactive approach is to aim for ml immediately post-exercise and then at regular intervals after that.
Most of what our bodies require to function comes from small electrical charges that are sent around the body. These electrical signals contribute to hydration as well as many other factors such as muscle contraction and nerve function.
Our bodies need to maintain electrolytes so it can perform its variety of functions effectively. Vital electrolytes that need topping up regularly include sodium, calcium, potassium, bicarbonate, chloride, phosphate and magnesium.
When we sweat during exercise, we predominately lose sodium and potassium, so these are important to think about when trying to stay hydrated. If our body is low in electrolytes, it can cause fatigue, headaches and dehydration.
Long-term, if your body has consistently low levels of electrolytes there can lead to more serious consequences. There are plenty of good food sources that provide electrolytes such as potatoes phosphorous and magnesium , leafy greens such as kale or spinach calcium and magnesium or coconut milk sodium, potassium, calcium and magnesium to name just a few examples!
At Science in Sport, we want you to be able to replace electrolytes easily on the go during exercise. Our two main products to aid with hydration are rich in electrolytes!
Hydro is an effervescent tablet that dissolves in water, it was first developed to keep the British Sailing team optimally hydrated at the Beijing Olympics.
Each tablet contains:. Directions for use: consume ml of SiS GO Hydro hours prior to your event with a further ml in the hours before starting. Then during exercise of a shorter length where carbohydrate is not necessary, consume ml of SiS GO Hydro per hour. Once prepared consume within 24 hours and do not consume more than 4 per day.
GO Electrolyte provides an electrolyte solution but with easily digestible carbohydrate. This can maintain endurance performance and protect against cramp. American College of Sport Medicine. ACSM position stand: Exercise and fluid replacement.
Medicine and Science in Sport and Exercise 39 2 : — You may not have ever thought about it, but exercising at higher altitudes results in more fluid loss, not only through sweat loss which remains similar to the loss you might experience at sea level , but through increased loss of respiratory water.
This loss occurs because the air is thinner at higher altitudes and you have to breath at a faster rate to intake the same level of oxygen as you would at lower altitudes.
The result is that you expire more water into the air. Plus, the physiological changes that take place when exposed to high altitudes for a brief period of time when you haven't acclimated to the environment , also affect how your body responds to exercise. All of these factors combined add up to a situation where you might benefit from electrolyte intake as you rehydrate.
Finally, any athlete who is experiencing greater fluid losses for any other reason should also consider using an electrolyte-enhanced fluid as part of the rehydration plan. This includes athletes with injuries, medical conditions, or illnesses—particularly if diarrhea or vomiting are involved.
It is particularly important to pay attention to electrolyte balance in any situation where dehydration is more likely to occur with exercise. To help you decide which drinks to use, Dr. Modabber ranked some of the most popular options based on "which get the job done, without including too much of what you don't necessarily need—especially sugars.
Athletes need to be particularly conscientious about water intake levels, as well as electrolyte balance in order to help prevent dehydration. By paying attention to the color and concentration of your urine, and doing pre- and post-workout weigh-ins, you can develop a pretty good idea of your personal water intake needs.
But, if you're concerned about dehydration or you're unsure whether you're drinking enough water, consult with a sports dietitian or a healthcare provider that specializes in sports medicine to discuss whether you can get a more personalized assessment.
How much water an athlete needs depends greatly on the type of athlete in question, as well as the age, sex, and body composition of the athlete, intensity of the workout performed, and the environmental conditions where the exercise is taking place.
That said, in addition to a baseline requirement of roughly 8 to 12 cups of water per day, athletes should consume an additional 3 cups of water for each pound of weight lost during the course of an exercise routine. Athletes should drink water consistently with the goal of urinating frequently with clear or almost-clear urine.
Any water consumption above and beyond this barometer for euhydration could set an athlete up for hyponatremia —a condition associated with excess water intake without a simultaneous increase in electrolyte intake, resulting in a potentially life-threatening electrolyte imbalance.
An athlete shouldn't continue to force water consumption beyond what has been deemed appropriate for their personal needs. In addition to consistently drinking water throughout the day, athletes can also turn to other foods and liquids to help ensure they're staying hydrated.
Fruit juices, smoothies, electrolyte drinks, and even fruits, vegetables, and water-based soups all contribute to total fluid intake. Geological Survey. The water in you: water and the human body. Exercise and fluid replacement. Kerksick, C.
et al. J Int Soc Sports Nutr 15, 38 National Academies Sciences, Engineering, and Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
Sawka MN, Cheuvront SN, Kenefick RW. Hypohydration and human performance: impact of environment and physiological mechanisms. Sports Med. Bushman, B. Exercise in the Heat and Adequate Hydration. ACSM Health Fitness J. DOI: Lopez, R. Exercise and Hydration: Individualizing Fluid Replacement Guidelines.
Strength Conditioning J. Shirreffs, S. Hydration in Sport and Exercise: Water, Sports Drinks and Other Drinks. Nutrition Bulletin. By Laura Williams Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.
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Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. Hydration Guide Hydration Guide. Hydration Hydration for Athletes Dehydration Health Benefits of Hydration Water vs.
Sports Drink How to Boost Flavor. By Laura Williams. Laura Williams. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Hydration Guidelines for Athletes.
Calculating Recommended Water Intake. When to Hydrate. When Should You Drink Water vs. Frequently Asked Questions. Next in Hydration Guide. Ramin Modabber, MD There is no formula for what an ideal amount of fluid consumption is.
Ramin Modabber, MD. How to Know if You Need a Hydration Supplement. Choose Hydrating Foods Remember that in addition to drinking water and other fluids, fruits and vegetables are considered hydrating foods.
Rathna Nuti, MD Thirst is not a dehydration barometer. How to Properly Rehydrate After a Workout. Drinks for Restoring Electrolyte Balance To help you decide which drinks to use, Dr.
Frequently Asked Questions How much water should an athlete drink each day in cups? Learn More: Water or Sports Drinks — Which Is the Best Choice For You? How much water is too much for an athlete? Learn More: Keeping Hydrated During Your Runs.
What are some easy ways for athletes to boost hydration? Learn More: Evidence-Based Health Benefits of Drinking Enough Water.
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I HAD A MENTAL TRAINING BREAKTHROUGH (big perspective shift) – Mattox Time: Episode 5Consistent hydration for optimal athletic performance -
No athlete can compete to their best capability without proper hydration. Proper hydration is especially important before, during and after we exercise. Taking in adequate fluid is essential to performance and also safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
If you experience any of these symptoms, you need to increase your fluid intake. A good test of dehydration is the colour of your urine.
The darker it is, the more fluid you need to drink. Another sign of dehydration is a lack of sweat during vigorous activity, when you expect to sweat. In previous blog posts we have covered what and when to eat to prepare for your workouts, as well as how to support your body nutritionally during the rest of the day, but it is so important to address hydration before you even start your workout.
While coffee is a liquid, it does not actually contribute to your hydration needs! As mentioned above, when you exercise your core body temperature rises. Staying hydrated replaces the water lost through sweating and is essential for thermoregulation, helping to prevent cramps, heat exhaustion and heat stroke.
You want to stay ahead of this by starting your workouts well hydrated. The more hydrated you are, the longer or harder you can go before you start struggling with the heat. Water also helps with transport of nutrients throughout your body, maintaining appropriate blood pressure, lubrication of joints, and to help eliminate waste and metabolites.
To ensure adequate pre-exercise hydration, athletes should drink If tolerated, drink ½ -1 cup mL 10 to 20 minutes before exercise. We have a tendency to think that if we are using liquid fuel options that that counts as hydration, and I suggest that you keep your fuel and hydration separate.
An important consideration is, if the concentration of fuel that you take in, has a higher concentration than your bloodstream, you will not be able to absorb it, leading to lack of energy, cramps and eventual digestive distress.
So, you want to make sure that you are hydrating as well as fueling. In hot conditions, it could go as high as 2 cups every 20 minutes. Aim to drink fluids on a consistent schedule set a watch timer , do not take an on-the-fly approach. A better way is to determine your sweat rate how much fluid you lose during different activities adapted from Precision Hydration.
Now subtract your post-exercise weight B from your pre-exercise weight A to get the weight you lost during the session. The amount of electrolytes that you need is also different for each individual. Factors such as, sweat concentration, sweat rate, temperature, humidity, individual body chemistry and body composition contribute to your unique electrolyte requirements.
How much sodium you should consume during exercise will vary from athlete to athlete. So, experiment in training to dial in what works best for you. As a starting point, try consuming mg of sodium per hour. I also recommend that you look into getting a sweat composition test and track your sweat rate over multiple types of workouts to really dial in your plan.
Fibre along with hydration helps to create bulk in your stool as well as improve the absorption and assimilation of nutrients into your cells.
Try to avoid drinking too many of the following drinks which can work against your hydration levels:. I recommend you carry around a water bottle and sip continuously throughout the day not just around exercise for the best results. Eat foods with high water content. 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.
Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel. About Us Newsroom Hydration Tips for Athletes. 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.
We know that you need to fuel your body performanve a great workout and for consistent Hydrating makeup primers gains. But pfrformance as Hydrating makeup primers to your performance Structured meal timetable hydration. No athlete can compete to their best capability without proper hydration. Proper hydration is especially important before, during and after we exercise. Taking in adequate fluid is essential to performance and also safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids.
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