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. Fluids and Hydration. Preventing Dehydration. Athletes who are not sure how much fluid to drink can monitor hydration using two helpful techniques: Weighing themselves before and after practice.

For every kilogram pound lost during the workout, drink ~1. Checking urine color. Urine that is dark gold in color indicates dehydration. Urine similar in color to pale lemonade is a sign of a hydrated athlete. URINE COLOR CHART Overhydrated: Almost clear yellow Hydrated: Pale shades of yellow Dehydrated: Bright yellow to darker yellow Extremely Dehydrated: Orange to brown if brown, consult a doctor.

What about Fluid Replacement Drinks? How Important are the Electrolytes Provided by Fluid Replacement Drinks? What is an ideal fluid replacement drink? Guidelines for Fluid Replacement. For intense training and long workouts, a fluid replacement drink containing carbohydrates may provide an important source of energy.

maximising the amount of glycogen you have stored in your muscles and liver before a strenuous activity - is one that's well researched and essentially universally accepted as a performance-enhancing tactic. OK, so sports scientists love to argue over exactly what and how much you should eat, and when exactly to shove it in your cake hole, but few sane athletes would argue with the principle that consuming additional carbohydrate calories often combined with a tapering off in training load in the final days before an event is a good idea.

That's because you can store up and subsequently use a lot of this energy later on when you need to dig deep and burn through large amounts of fuel during a long or hard effort. With hydration things are less clear cut than with carbs.

As we've seen, many athletes do tend to increase fluid intake prior to important events or hard training sessions, with the vague notion that having more in the tank should result in better performance. But many unfortunately over do it in the process and this is harming their performance. But, can you actually store fluid over and above being normally hydrated and, if so, does it help to do so?

For more on why sodium is crucial to staying hydrated and maintaining your performance, you may want to read this blog. In a nutshell though, without the right amount of sodium in your pre-exercise drinks, drinking lots of water will do you a fat lot of good.

The importance of sodium to hydration and maintaining your performance was further proven by research conducted at NASA at the end of the 20th century. It was causing them to feel weak, light headed and even to black out on re-entry or once they landed back on terra firma. To combat this, NASA tested lots of drinks containing different carbohydrates and electrolyte mixtures and found that the more sodium you put in a drink, the more effective the drink would be at being retained in the body and bloodstream and correcting dehydration.

This review article essentially came to the same conclusion as NASA that sodium preloading with a drink strong enough to stimulate fluid retention in the blood stream, but not so strong that it caused other knock on issues, does seem to improve endurance performance.

At the other extreme, most of the scientific studies that have been conducted in this area have looked at using extremely strong electrolyte drinks containing ~3,mg of sodium per litre.

That's like drinking a bag of saline solution that would normally be put into you via an IV! The athletes drank a set amount 17ml per kg of body weight, so about 1. If you have any questions about how to preload effectively or need help optimising your approach, drop us an email.

Andy Blow is a Sports Scientist with a BSc Honours degree in Sports and Exercise Science from the University of Bath. An expert in hydration, he has co-authored a number of scientific studies and books.

He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone. Andy has finished in the top 10 of IRONMAN and IRONMAN Subscribe Get performance advice emails. Get advice. Knowledge Hub.

How to START hydrated and why that's so important. By Andy Blow. The benefits of starting exercise hydrated When people talk about hydration, most of the time it's about what and how much athletes should drink during exercise.

What are the benefits of preloading? The problem with starting exercise dehydrated This study certainly backs up previous work I've read on the subject and the kind of things we've seen over many years working with athletes in different scenarios. The dangers of overdrinking and hyponatremia But, because most athletes care a lot about their performance in big events, there's a tendency to increase fluid intake before the big day because extra priority is placed on all aspects of last minute preparation.

The importance of sodium for hydration But, can you actually store fluid over and above being normally hydrated and, if so, does it help to do so? Preloading with PH Drink 1 x PH with ~ml 16oz of water the evening before your activity. Drink 1 x PH with ~ml 16oz of water about 90 minutes before you start.

Finish your drink at least 45 minutes before you start to give your body time to fully absorb what it needs and pee out any excess. The circa symbol ~ before the fluid total is key here as different athletes will drink differing amounts - for example, more petite athletes might typically drink less than larger athletes.

Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often. Sugary drinks, such as juice and soda, are not healthy options for staying hydrated.

Dehydration happens when you lose more fluid than you drink. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:.

Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness. You should get emergency medical attention immediately if you have any of these symptoms. There are 3 stages of heat illness:. Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back.

Symptoms of heat exhaustion are more serious. They can include faint or weak feelings, nausea, headache, fast heartbeat, and low blood pressure. The most serious heat-related illness is heatstroke. Symptoms can include high body temperature higher than °F , fast heartbeat, flushed skin, fast breathing, and possibly even confusion or delirium, loss of consciousness, or seizures.

You should get emergency medical attention immediately if you experience any of the symptoms of heatstroke. Untreated heatstroke can lead to death. This depends on your body and the kind of activity you are doing. Talk to your family doctor if you have questions about the right amount of water to drink while exercising.

You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke. You should also see a doctor if you have symptoms of a rare condition called hyponatremia. These include confusion, headache, vomiting, and swelling of the hands and feet. American Council on Exercise: Healthy Hydration.

American Heart Association: Staying Hydrated — Staying Healthy. National Institutes of Health, MedlinePlus: Dehydration. Last Updated: June 2, This information provides a general overview and may not apply to everyone.

Talk to your family doctor to find out if this information applies to you and to get more information on this subject. Before beginning an exercise routine, you should talk to your family doctor. Ask your doctor about how much exercise….

Exercise is powerful medicine. Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength,….

Stretching is one of the best ways to keep your muscles healthy. Human beings are not camels- we cannot store up vast quantities of fluid for use later on, rather once we are fully hydrated the body has to ditch any excess. To state the obvious, this is why when you start drinking a lot sooner or later you start peeing at least some of it back out.

As a result of this and despite having to make more and more regular trips to the bathroom, many athletes forge ahead in the lead-up to races drinking increased quantities. This is perceived to be a smart idea, with the frequent deposits of clear urine serving to reinforce the belief that they are doing a good thing.

Ironically, this is most often the case with athletes who tend to suffer from hydration-related issues during races. The reality is that pre-competition hydration is actually a bit of a balancing act and definitely not just a battle to get as much water in as you can. Having a better understanding of why this is and some of the more subtle factors involved might just help you to figure out a more appropriate hydration strategy that works for you and gets you to the start line in good shape.

Your body is roughly 65 percent water and this is held in two main compartments. Nearly two-thirds of it is found inside your cells intracellular fluid and the remaining third is outside the cells extracellular and interstitial fluid.

Of the extracellular fluid, roughly 20 percent around 5 liters in an average adult is in your blood. However, since you are a living, breathing, peeing, sweating, drinking, metabolically active human being your exact hydration status is in constant flux. Your body does an amazing job of maintaining optimal fluid balance by shifting fluid around internally, peeing out any excess, and making you thirsty so you drink when you need to take more in.

This all works incredibly well in the context of the normal range of inputs and outputs. Hydration comes not only from beverages, but also from foods. Fruits like grapefruit, watermelon, strawberries, and cantaloupe are excellent for a pre-competition snack or added during activity for maintaining fluid balance.

Sports drinks should be used for prolonged exercise at or above 60 minutes in duration. Choose a sports drink that contains carbohydrates, sodium, and potassium. If possible, consume three 8 ounce servings of fluids every minutes during activity. Depending on the activity, this can be either water or a sports drink.

You can even count coffee towards your hydration. To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.

An athletic lifestyle carries the potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury, our multidisciplinary team of experts can help you get back into the game. If you are seeking to improve your athletic performance, we can work with you to meet your goals.

We serve athletes and active people of all ages and experience levels. Our goal is to help you keep doing what you love. Visit our website to find a specialist near you.

If you are awake 15 hours each day, drink eight ounces every 2 hours. Set a timer throughout the day — and during your training sessions or games — so you drink something every 15 to 20 minutes.

Carry a water bottle so fluids are always accessible and you remember to drink. 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.

Female adults should consume 91 ounces of liquid per day while adult males should consume ounces; 20 percent of those ounces should come from food. Weigh yourself before and after activity. A percent loss in body weight indicates dehydration.

For every pound lost, replace with ounces of water or sports beverage. The goal is to replace losses within two hours after activity. Signs of dehydration are muscle fatigue, coordination decline, muscle cramps , decrease in energy, and a reduction in athletic performance.

Hydration comes not only from beverages, but also from foods. Fruits like grapefruit, watermelon, strawberries, and cantaloupe are excellent for a pre-competition snack or added during activity for maintaining fluid balance. Sports drinks should be used for prolonged exercise at or above 60 minutes in duration.

Choose a sports drink that contains carbohydrates, sodium, and potassium. If possible, consume three 8 ounce servings of fluids every minutes during activity. Depending on the activity, this can be either water or a sports drink.

You can even count coffee towards your hydration. To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine. An athletic lifestyle carries the potential for injury. If you are looking to prevent, treat, or rehabilitate a sports injury, our multidisciplinary team of experts can help you get back into the game.

If you are seeking to improve your athletic performance, we can work with you to meet your goals. We serve athletes and active people of all ages and experience levels. Our goal is to help you keep doing what you love. Visit our website to find a specialist near you.

Never Miss a Beat! Tap to Join!