Sports Nutrition 101 - Hydration
8/24/2009 12:00:00 AM
Aug. 24, 2009
Adequate hydration is essential for ALL athletes of ALL sports. Even a two-percent dehydration level can decrease performance; it is important that you consume fluids all day - not just around your workout or game.
The 2004 Dietary Reference Intake recommendations state that adequate intake of fluid is 3.7 liters/day (130oz or 16 cups) for males and 2.7 liters/day (95oz or 12 cups) for females. Now does this mean JUST water... NO! You can get adequate "fluid" from a variety of drinks and foods.
Effects of Dehydration
- Muscle cramps, tears, pulls, strains
- Nausea
- Dry mouth
- Increased muscle soreness
- Joint pain
- Lightheadedness / headache
- Increased time needed for recovery
- Heat exhaustion
- Decreased performance
- Heat stroke
- Fatigue
- Susceptibility to colds and sickness
What Counts as Fluid?
- Water
- Fruit juice
- Flavored waters like Crystal Light
- Coffee
- Sports drinks
- Fruits
- Tea
- Vegetables
- Smoothies
- Soup
Pre-Exercise
- 2-3 hours pre-exercise: 16-20 oz fluid (approximately one bottle water or sports drink)
- 10 minutes before workout/game: 5-10 oz fluid (water or sports drink)
During Exercise
- Very individualized to athlete's sweat rate - but a general rule is 5-10 oz water or sports drink every 15-20 minutes
- After one hour of exercise, make sure you are consuming some sports drink as carbohydrate
- If it is extremely hot and humid - rely more on a sports drink to ensure adequate carbohydrate and electrolytes (sodium, chloride, potassium); you may also need to drink a greater quantity
Post-Exercise
- Consume 17-24 oz of fluid (water or sports drink) for every pound lost during exercise
- If needing rapid rehydration due to multiple matches, 2-a-day practices, or other sporting events - consume 23oz of fluid for every pound lost
- Including sodium post exercise (sports drinks or salty foods) will help retain ingested fluids and stimulate thirst
Ways to Measure Hydration Levels
- Urine color - Urine should be lemonade color; if it looks like apple juice... you are dehydrated!
- Body weight - Weigh yourself pre and post exercise to determine how much fluid is needed to rehydrate your body adequately
