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The Hype Behind HYDRATION
Froedtert & Medical College Sports Medicine Program
WHY is being “properly hydrated” so important for an athlete???
- When you exercise you become dehydrated through 1) evaporation of moisture off your warm skin, 2) through sweating, and 3) exhalation.
- As these fluid and electrolyte losses add up, you reduce your ability to provide adequate circulation of blood and oxygen to both your muscles for energy and your body surface to help keep you cool.
- The result? Increased fatigue and risk of heat exhaustion, heat stroke, hyponatremia, & poorer performance (especially reaction time)!
WHAT SHOULD YOU DO???
Pre-hydrate!!!
- The day before: AT LEAST 8 cups (64oz) of fluid (preferably a sports drink to increase fluid retention & prevent dehydration before strenuous exercise)
- You should urinate AT LEAST every 2-4 hours throughout the day
- Urine should be clear to pale yellow
- During the 2-4 hours before:
Slowly drink at least 2-3 cups (16-24oz) of fluid
- During the 10-20 minutes before:
Slowly drink an additional 1-2 cups (8-16oz) of fluid. “Euhydration” (normal body water content), not hyperhydration (excessive hydration), is the goal since most athletes do not want to have to void during competitions!
During Exercise!!!
- Opinions vary but in general… for every 15 minutes of exercise, drink ½ to 1 cup or more (4-10oz) of fluid
- However, if you are a very heavy sweater, you may need A LOT more than that! Some athletes have been found to sweat as much as 2.4L per hour!!! That’s more fluid than in a 2L bottle of soda per hour!!!
- Goal is to prevent >2% body weight reduction during exercise. Research shows that >2% fluid loss during exercise can hamper performance.
After!!!
- Check your body weight BEFORE and AFTER exercise
- For every pound lost, consume a minimum of 2-3 cups (16-24oz) of fluid
- Drink sports drinks, water mixed with electrolyte tablets, milk, and juice and eat fruit and salty foods like soup and pretzels to meet your sodium and potassium requirements after excessive sweating
WHAT should you drink???
- Water or flavored water (like Propel, Powerade Option, or Powerade Zero) is adequate for most people who exercise at a low or moderate level
- If exercising intensely for more than 1 hour and/or you sweat excessively, a sports drink that provides about 40-100 calories (from carbohydrates) per 1 cup as well as some electrolytes like sodium and potassium is a good idea to help optimize fluid absorption
- The ACSM recommends sports drinks contain 110-220mg of sodium & 30mg of potassium for 1 cup (8oz)
- Flavored drinks that are served around 59-72 degrees F tend to be preferred
- Experiment with fluids while training to make sure your body can handle it. DO NOT try new sports drinks or juice during competitions
- Choose decaf too! Regular coffee, tea, beer, and alcohol have a dehydrating effect. Choose decaf versions or herbal tea, if possible.
WHAT about “energy drinks”???
- Not recommended for athletes
- Often times contain different herbs, caffeine (and other stimulants), artificial flavors, amino acids, vitamins, minerals, and many other strange ingredients that raise concern!
WHAT about “sports drinks”???
- Most of them are good choices for athletes exercising at a high intensity or heavy sweaters to help them pre-hydrate or rehydrate properly
- Research shows that a combination of sugars maximizes absorption (as opposed to just one sugar)
- Maltodextrin is a more complex carb that in theory will slow absorption and sustain energy but can also cause gastric upset…
For more information, contact Kate Pollock, RD CD, the Froedtert & Medical College Sports Medicine Dietitian at (414) 805-7461 or kpollock@fmlh.edu
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