Hydration

Adequate amounts of fluids must be drank to maintain top athletic performance. Fluids have many important functions (3,7):

* Fluids in the blood transport energy to the working muscles and carry away metabolic byproducts.
* Fluids in the urine eliminate metabolic waste products.
* Fluids in the sweat dissipate heat through the skin.

If to little fluid is ingested and fluid loss is too great the body's ability to accomplish important functions are reduced and the athlete's ability to maintain quality performance is limited. Athletes lose about 2 cups (1 lb.) of sweat for every 300 calories of heat they dissipate (3). The body is approximately 66% water and a 2% loss of body weight in H20 will cause a decline in performance. A rapid water loss of 5% of the body weight can reduce muscular work capacity by 20-30%.

Athletes lose large quantities of fluids through sweat. This is often the reasons an athlete's body weight fluctuates. For every pound of body weight lost 2 cups of fluids should be ingested. During hot weather it is important to closely monitor weight loss through sweating, athletes can easily lose 5 to 8 lb. in extreme hot and humid conditions. Monitored body weight before and after competitions and practices. Extreme weight loss may indicate possible dehydration and a need for greater intakes or fluids. Chronic fatigue, head aches and sluggishness are indications' one maybe dehydrated (3,7).
150 lb. x 2% = 3 lb. 240 x 2% = 5 lb.

By the time the brain signals thirst the body may already be in a state of dehydration. Always drink fluids before becoming thirsty. An athlete may not be thirsty and still need to take in fluids. If an athlete is thirsty they need to drink fluids until their thirst is quenched plus a little more. The thirst mechanism is also an unreliable method of monitoring hydration. There is a reliable and easy method of monitoring hydration levels. If urine color is very dark and volume is minimal the athlete is dehydrated. Clear colored urine and good volume is a good indication the athlete is well hydrated. Vitamin intake will cause urine to be dark in color so if an athlete is taking vitamins urine volume is a better indicator of hydration (3,7).

Staying Hydrated

* Drink fluids before during and after practice
* Quench your thirst and drink a little more (you should have to urinate frequently during the day)
* Consume beverages (ideally water) up to 2 hours prior to competitions.
* Drink 1 to 2 cups 5 to 15 minutes before competitions and practices.
* Drink continually during exercise, 8 to 10 ounces every 15 to 30 minutes. Under extreme conditions 3 times this amount maybe needed.
* It is not necessary to take salt supplements.(3)

Water is the best fluid to drink for quick and efficient hydration. Calories content in sports drinks and other fluids (soda, juice) increases the time it takes fluid to enter the blood stream and replace fluid loss due to sweating. Good dietary habits go along way in preventing fatigue. Carbohydrate drinks during competition are not really necessary and can cause gastrointestinal distress. If an athlete feels the need for energy drinks during competition or practices the following may be helpful: orange slices, diluted juices, or sports drinks containing glucose polymers (3).

Go to Nutrition Part 1--Essential Nutrition

Go to Nutrition Part 2--Alcohol

Go to Nutrition Part 3--Hydration

Go to Nutrition Part 4--Supplements

Go to Nutrition Part 5--Food Tables