Cracked lips, dry skin?
Drowsiness, decreased energy or brain fog? Rapid heart rate and more frequent muscle
cramps? Thirst? These are all possible signs of poor
hydration, especially during hotter weather, and indicators you may benefit
from modifying your hydration approach.
Water is one of the most important nutrients athletes need
to achieve overall health and performance goals. Now that school has resumed and dual sports
(many of which are outside) are underway, hydration is more important than
ever.
The American College of Sports Medicine recommends that
athletes should not lose more than 2% of their body weight from fluid loss when
exercising. For example, if an athlete
weighs 120 pounds, he should not lose more than 2.4 pounds during a
workout. Quick Conversion:
1 liter of water
is 2.2 pounds
240 ml=8 ounces
1 liter =~32
ounces
8 ounces=1 cup
To ensure that athletes stay healthy, safe, adequately
hydrated, and to promote optimal performance during hectic sports seasons,
follow these general guidelines:
·
24 hours prior to an event: consume a nutritionally
balanced diet and drink adequate fluids
· 2-3 hours before working out:
consume 16 ounces of fluid (~2 cups)
· 30 minutes before working out:
drink 6-8 ounces of fluid (3/4 - 1 cup)
· Every 15 minutes during
workout: drink 4 ounces of fluid (1/2 cup)
· Directly following training:
drink 12-16 ounces or more of fluid (1-2 cups)
What type of fluid should Athletes consume?
For an activity that lasts less than one hour, water should be your go-to drink of
choice. If the athlete is training at a moderate
or high intensity level for longer than one
hour, sports drinks may be useful to replace the lost fluids and
electrolytes caused by sweating.
Additionally, the intensity of the workout will likely cause
carbohydrate reserves in the muscles to decline, along with blood sugar,
decreasing overall energy.
When ingesting water or sports drinks, take small sips (less than 4 ounces at a time) to avoid stomach
issues. The body can't absorb large
amounts of liquid at a time. The exact
amount needed varies among athletes according to weight, amount of sweat and
sodium loss, and the intensity of the activity.
Refer to the guide above for a starting point.
Final tips:
Final tips:
· Hydrate regularly throughout the day, not only when
training or performing.
·
Eat your
water by consuming high water content fruits and veggies like watermelon, cantaloupe,
strawberries, peaches, oranges, cucumbers, bell peppers, and lettuce.
·
Incorporate sodium and potassium-rich foods in
your snacks and meals such as potatoes, bananas, coconut water, and
yogurt. Nuun tablets are great for sodium
replacement.
·
Use Sports drinks like Gatorade or Powerade only
when training at moderate to high intensities for over one hour.
·
Drink water even when you "don't feel
thirsty". Your body won't always alert you of thirst.
