Hydration
Your
body needs enough water to remove heat from working muscles, produce
energy, and process food. Keeping well hydrated lets your body perform
to its full ability and helps prevent heat illness and cramping.
Athletes SHOULD NOT RELY ON THIRST as an indicator of fluid needs. A
loss of 1% of your body weight through dehydration makes your heart beat
an extra 3-5 beats per minute compared to a hydrated state. That’s
about 1.5 lbs for a 150 lb. individual. Our body doesn’t feel thirsty
until we are already 3 percent dehydrated. At this level, an athlete’s
performance will be compromised. Therefore, drinking before you are
thirsty is the key to performing well.
What Athletes Should Drink
Water
is appropriate and recommended for all activities/sporting events. An
electrolyte replacement fluid (Gatorade, Pedialyte, PowerAde) is
appropriate for activities/sporting events and a useful recovery agent,
and is also recommended to be used in hot weather or for individuals
prone to muscle cramping.
Timing Guidelines
Before
activity: Check ypur hydration status before exercise because there is a
wide variability of fluid needs for each person. Drink 16-20 oz of
water or a sports beverage at least 4 hours before exercise. Drink 8-12
oz of water 10-15 minutes before exercise. Consuming a beverage with
sodium (salt) helps to stimulate thirst and retain fluids.
During activity: Drink 3-8 oz
of water every 15-20 minutes when exercising less than 1 hour. Drink
3-8 oz of water or a sports beverage (5-8% carbohydrate with
electrolytes) every 15- 20 minutes when exercising longer than 60
minutes.Do not drink more than 1 quart per hour while exercising.
After Activity: Drink 20-24 oz of water or a sports drink for every 1 pound lost.
Overhydration
Overhydration, also called water intoxication, is
a condition where the body contains too much water. This can result in
behavioral changes, confusion, drowsiness, nausea/vomiting, weight gain,
muscle cramps, weakness/paralysis, and risk of death. Overhydration is
treated by limiting your fluid intake and increasing the salt that you
consume. If overhydration is suspected, you should see your doctor for
appropriate lab tests and treatment. you should not consume more than 1
liter per hour of liquids.