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Hydration tips every athlete needs to know Oct 8, Uncategorized. Though most of the warm weather is Hydratiin us now, student-athletes Integrative approaches to diabetes Wound healing exercises fir heating up with Fall sports across Ontario. Sporhs order to perform Wound healing exercises your best, and stay healthy while participating, check out these tips from medical expert Kathleen Zelman. Read the full column on webmd. And depending on the temperature, humidity, and the nature of your activity, you might not even realize how much you are perspiring. That helps make sure you are well-hydrated before you ever go outdoors.Hydration for recreational sports -
Consequences of Hypohydration Profound hypohydration may trigger relevant health problems, particularly heat illnesses such as heat cramps, heat exhaustion, heat collapse, and heatstroke 6 , It may decrease performance while increasing physical strain, because it reduces the circulating blood volume.
As a consequence, cardiac preload and stroke volume decrease and heart rate is higher for a given cardiac output. Hypohydration is also associated with reduced saliva, tiredness, headaches, concentration deficits or delayed reactions However, there is an individual variability, at which extend of water loss a decline of exercise performance occur 1.
Hence, each hydration strategy is an individual strategy. Avoiding Excessive Hypohydration The process of dehydration can be modulated by drinking. Thus, adequate voluntary drinking should be subject of educating athletes and staff 2.
It is sufficient, especially if palatable fluids are accessible and feasibility of drinking while competing is high 1 , 8. Otherwise, use of special equipment e. drinking bladders may facilitate such strategies when drinking from a bottle would substantially interfere with athletic locomotion e.
However, there are multiple influences on thirst and drinking behavior during endurance exercise with high inter-individual variability 8. Thus, individualized hydration strategies integrating sweat rate assessments may be warranted 3 , 15 especially as these have been associated with performance benefits 2.
The sweat rate is the volume of sweat produced per hour. It depends on modifiable e. Knowledge of the sweat rate at given conditions is of utmost importance for an individualized hydration strategy. A convenient way for its determination is: Eq. Post-exercise consumption of solid food containing sodium promotes rehydration Thus, meals and snacks should not be skipped in athletic settings like e.
training camps. However, very cold drinks or ice slushies may indeed reduce whole body sweat losses and thus decrease risk of hypohydration , but possibly at the cost of lower net heat loss and larger heat storage increasing the risk of heat exhaustion.
However, it is crucial to understand that hyperhydration is relative to the euhydrated status estimated for any given time point of exercise and not to pre-exercise conditions.
That is because the net mass change due to glycogen oxidation during prolonged exercise amounts to approximately 0. Excessive total body water during prolonged exercise in healthy humans is generally the result of excessive fluid intake i.
Acute renal failure is also a possible but very rare mechanism. Health Risks of Hyperhydration Hyperhydration per se is not dangerous. However, overdrinking during exercise may lead to exercise associated hyponatremia EAH , which is a potentially lethal condition.
EAH is typically due to excessive dilution of the available sodium and not due to an absolute deficiency. EAH is often asymptomatic. If symptomatic, bloating, vomiting, headache, and altered mental status are frequently reported. EAH can also lead to cerebral encephalopathy with or without non-cardiogenic pulmonary edema.
Severe EAH is a life-threatening emergency that must be treated appropriately see. Figure 1 for more details on symptoms and treatment. Noteworthy, also repeated overdrinking may induce exercise associated hyponatremia e.
Prevention of Hyperhydration No sports drink can safely prevent EAH if consumed in excess Hence, prevention of EAH and water intoxication can only consist in the avoidance of overdrinking.
The drawback of such strategy is that thirst sensation within and between athletes is highly variable and could be masked by additional factors like race associated stress that can also negatively impact fluid intake 1. Organizers of endurance events can contribute by avoiding an unreasonably high number of rehydration points e.
Current literature predominantly advises against sodium supplementation to prevent EAH, as it has either little or no effect on increasing sodium concentration in blood 1. However, there is no strong argument against replacing sweat losses with adequate amounts of sodium enriched fluids For exercise in hot environments, appropriate acclimatization is warranted to allow for prolonged sweating and reduced loss of sodium via the sweat.
The choice of the appropriate method for the individual athlete should consider the environment of testing i. Furthermore, the assessment of at least two compartments i. Blood Variables Blood variables are an estimate of the change of plasma volume during exercise.
Changes of the interstitial vs. intracellular fluid are not considered and fluid shifts between the intra- and extracellular space might skew the results. A measurement of plasma osmolality Posm allows to determine the hydration status with only a single measurement at best.
Yet, sensitivity of this method is questioned, as half of plasma volume lost during exercise is compensated within 60 min by fluid shifts from the interstitial space. Therefore, actual hydration deficit might be underestimated.
The ingestion of especially carbohydrates may alter Posm due to osmotic shifts of fluid into the guts. Furthermore, Posm has a high inter-individual variability. Hence, individual baseline needs to be considered 4. Hematocrit Hct is less expensive and more feasible in the field, especially when capillary samples are obtained.
Hct is useful to discriminate iso- vs. hypotonic hypohydration. Hct requires a high level of standardization e. Serum sodium is closely linked to Posm, thus sharing the same strengths and limitations. However, it is less responsive to fluid shifts due to the sodium lost in sweat and endogenous availability of sodium from skin and bones and therefore less accurate.
Urine Variables Urine variables depend on renal fluid re-uptake in response to fluid loss. The more concentrated the urine is, the higher its osmolality, specific gravity, and more intense its color, while frequency of bladder void and urine volume decrease.
Urine osmolality Uosm is the most accurate urine variable to assess hydration status. However, large ethnic differences and dietary variations need to be considered. An osmometer is expensive and requires trained personnel.
Urine specific gravity Usg can be easily assessed with a refractometer delivering instant results also in the field. Results can be interpreted applying well-established normal values. Usg is closely correlated to Uosm, sharing similar strengths and limitations.
Usg measurement is also possible with urine sticks, but it is less accurate and more expensive over the long term.
Urine colour Ucol assessed with an 8-point Likert scale is a very simple, inexpensive and easily administered tool to detect hypo- and hyperhydration. However, they should be consumed judiciously as they often contain sugars and additional calories. On practice and game days, encourage your child to drink water throughout the day.
This is also a good time for a balanced snack to replenish energy. Creating good hydration habits is essential, not just for soccer but for overall health. Encourage your child to carry a water bottle and take regular water breaks.
This habit is something that will benefit them throughout their lives. During intense physical activity, our body temperature rises.
Water plays a critical role in regulating body temperature through sweating. Ensuring your child stays hydrated will help their body manage heat more effectively, especially during warm weather training or matches. At Cochrane Wolves , we encourage our players to stay hydrated, not just for the love of the game, but for the love of their health and well-being.
Cochrane Wolves FC CWFC is a not for profit, minor sport organization that provides soccer programming to the Town of Cochrane and surrounding area.
Hydration in Exercise: The Key to Peak Performance for Cochrane Wolves Players. December 7, Understanding Dehydration: The Enemy of Performance Dehydration occurs when the body loses more fluids than it takes in.
How Much Water Do Young Athletes Need? The Role of Sports Drinks: When Are They Necessary? Hydration Strategies for Practice and Game Days On practice and game days, encourage your child to drink water throughout the day. The Importance of Building Good Hydration Habits Creating good hydration habits is essential, not just for soccer but for overall health.
Water and Body Temperature Regulation During intense physical activity, our body temperature rises. Remember, when it comes to hydration, every sip counts! Table of Contents. Recent Posts. Beyond the Game: The Life Skills Soccer Teaches Us 14 February Unlocking Potential: The Essential Role of Sleep for Young Athletes 10 February
Lee Willett 28 Wound healing exercises January Hydration status Hydratlon performance outcome! No matter Wound healing exercises well you have Hydratikn it will not Hydrtaion reflected sprts your performance if you are not hydrated enough. Lee Willett explains in detail many aspects of hydration, including: 1. How to manage it better 3. Lee Willett spent 15 years in a boat, rowing for KCS Wimbledon, Nottingham and Union RC, and for six years University of London Boat Club.
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