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athlete, dehydration, exercise, hydration, injury prevention, physical fitness, sports, sports injury, sports medicine. X Facebook Linked In Email. Why is hydration important in sports? Benefits of staying hydrated include: Improved muscle function.

Hydrated muscles function better than dehydrated muscles. Regulated blood pressure. Improved circulation. Staying hydrated also improves blood flow and circulation and thus the delivery of oxygen and nutrients to working muscles. Good hydration also helps remove metabolic by-products and waste from muscles, while replacing the water that is lost through sweat.

How can proper hydration help young athletes reduce injury risk? Recommended daily water intake for athletes Fluid needs vary based on activity, intensity, environmental conditions, body size of the athlete and training status. Calculating sweat rate Knowing an athlete's sweat rate is important when monitoring hydration.

Water or sports drink: What is best for athletes? Sports drinks may be recommended in certain situations including when: Exercise lasts longer than 1 hour Engaging in intense workouts Practicing or playing in extreme environmental conditions, such as high heat and humidity Excessive sweating occurs, i.

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.

But when you start logging those extra-long workouts, your body is likely to need a boost of electrolytes in addition to water alone. When you exercise in heat , your body uses it's natural cooling system—sweat—to keep your body temperature from rising.

That means the workouts you do on hot days result in greater fluid and electrolyte loss. If you're exercising in the heat, particularly if you're exercising for longer than 60 to 90 minutes, it is best to add some carbohydrates and electrolytes to your fluid consumption to prevent dehydration and immunosuppressive effects of intense exercise.

Doing so, will ensure you keep your system hydrated and balanced. 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.

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. What should I drink during exercise? Eby also recommends that athletes limit certain beverages: Alcohol: Alcohol is a diuretic, which makes your body remove fluids at a faster rate. Heightened hydration for athletes in special populations Dr.

Sports Medicine services. Sarah Eby, MD, PhD. Request an appointment Why choose us?

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HEALTHY LIVING. AGING WELL. TACKLING A GLOBAL ISSUE. SCIENCE NEWS. EXPERT VIEWS. GLOBAL NUTRITION. MEDIA CENTER. PRESS RELEASES. ASSET LIBRARY. PRESS CONTACTS. MEDIA CENTER EXPERTS. Optimizing Hydration for Athletes. Optimizing Hydration for Athletes Sub Heading Hydration status affects athletic performance more than you may realize.

Main Image. Duration MAR. Description Water makes up two-thirds of the body's composition, and one way that humans lose water is through sweat, which is amplified during exercise.

The Impact of Dehydration on Athletic Performance In simple terms, fluid intake must match fluid loss to maintain a well-hydrated state. Niko Mihic, head of Real Madrid's medical team. Rehydration for Athletes: Key Strategies Maintaining adequate hydration before, during and after exercise practice or competition requires intentional fluid habits among athletes.

Before Exercise Two to four hours leading up to exercise, an athlete should drink 2 to 4 milliliters per pound of body weight in fluids. After Exercise The goal after training is to drink approximately 16 to 24 ounces of fluid for every pound of weight loss during exercise. Composition of Rehydration Beverages Water is necessary for hydration, but electrolytes are crucial for healthy nerve function, muscle contraction and enhanced fluid uptake.

For example, sodium helps the body retain fluid, reduce urine production and prevent muscle cramps , and glucose and sodium work together to help promote gut absorption. Print Share. How to Hydrate as an Athlete.

Check your urine. Note the amount and its color. It should be a light yellow, like lemonade, and not clear. Monitor your weight loss. If appropriate, you can weigh yourself before and after you play. Weight loss during activity will generally only be from sweating.

That can lead to dehydration and negatively affect how you play. How much fluid should you drink? Before exercise You may need to include fluids that contain sodium before starting exercise.

You would want to drink milliliters, or about ounces. In our example, this would be around ounces of fluid containing sodium. During exercise How much fluid you need depends on how much you sweat. Try to drink about ounces of fluid every 15 minutes for a total of ounces per hour.

After exercise If appropriate, you can weigh yourself before and after your workout, and drink ounces of fluid for every 1 pound lost. This can help you stay hydrated without needing to weigh yourself.

Turning up dehydrated puts added pressure on your body to supply muscles with nutrients and oxygen, meaning your heart needs to work much harder to meet that demand resulting in premature fatigue. Colour, volume, and smell are good indicators of hydration status — dark colour, small amounts, and strong smells can all signal dehydration.

Monitoring hydration status should be a key part of your training! See the urine colour chart to manage your hydration practices. During exercise, you should attempt to replace some of the water lost through sweat, but this should never be done at the expense of gastrointestinal GI discomfort.

See below. However, if you are doing intensive exercises or training, you might want to consider taking sports drinks that contain carbs and electrolytes like sodium and potassium, which you lose while sweating. Water is the best for all kinds of exercises, and it does well for any physical activity.

However, energy drinks and sports drinks claim to improve energy levels, increase resistance and endurance, and improve performance. Energy drinks may contain caffeine which helps to promote alertness for improved energy levels and sports performance during intensive training and competition.

Caffeine has been shown to increase energy and fight muscle fatigue amongst adults. In conclusion, you might benefit from moderate consumption of either sports drinks or caffeinated drinks like coffee before training. Also, Learn about Is Diet Coke Better Than Regular Coke? Also, Learn: Is Caffeine a Diuretic?

Staying hydrated is vital for athletes who undertake larger than normal volumes of training, and therefore must drink a lot more fluids to match that loss through sweat. Dehydration impairs performance and therefore must be avoided to maintain training intensity.

Normal people who go to the gym and exercise frequently also need to prioritize hydration. Athletes can measure their hydration status by analyzing their urine color and frequency of urination. Urine should be a clear, straw-like color to show good hydration levels, and going more frequently, whereas a darker yellow color, stronger smell, and going less often suggest dehydration.

Drinks that are classed as diuretics, mainly alcohol and caffeinated drinks over ~mg, may be linked to dehydration. A urine color test is a very reliable and practical way of assessing hydration status.

Monitoring sweat rates are a great way for athletes to determine the correct amount of fluid they need after exercise to rehydrate.

Athletes will generally sweat more in hotter conditions and climates, therefore needing to drink more to rehydrate during and after training. Having a sweat patch test done during training helps to accurately analyze your total sweat and sodium losses so you know how much and what type of drinks you need to consume to stay fully hydrated to maximize performance.

Water is important for hydration but you can have too much of a good thing, meaning that drinking too much water can be detrimental to sports performance. Drinking too much water can create an imbalance between the amount of water and sodium in your body, which can lead to Hyponatremia.

Athletes will be okay only drinking water for shorter training sessions, typically 1 hour or less. Dehydration causes: 1 Premature fatigue 2 increased heart rate 3 impaired thermoregulation 4 reduced concentration and cognitive function 5 greater reliance on muscle glycogen for energy 6 higher RPE 7 joint stiffness.

Sweat is made up of water but also contains vital electrolytes such as sodium, potassium, and chloride. Consuming drinks or supplements that contain these electrolytes helps to rehydrate better than water alone. Water is irreplaceable. Sports drinks can be beneficial if you use them to complement water instead of using them to substitute water.

The main ingredient of sports drinks is water, but the addition of electrolytes and carbohydrates make them a good energy drink during intense training sessions. Drinking enough fluids to ensure your urine is a clear color and you are well hydrated before training is key.

A good rule of thumb is to drink ml two hours before exercise. So long as you are well hydrated before you start training, you can drink to thirst for sessions less than 2 hours long. On the other hand, some sports like cycling and triathlon that require strategic hydration strategies for their events will need to practice these during training to match their measured sweat rates.

Measuring the changes in your body weight during training will give you a good idea of how much to drink to rehydrate. Weighing yourself before and after training to calculate your weight loss e.