hydration 101

Water plays many important roles in the body. It helps to regulate body temperature, provides structure in body tissues and cells, helps maintain blood volume, and helps balance acid/base and electrolytes. 

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Performance Decline

> 2% loss in body weight from sweat loss = decline in performance.

Notable changes include: 

• Increased heart rate & body temperature

• Decreased glycogen synthesis & increased glycogen breakdown

• Decreased concentration & increased irritability

• Decreased flexibility and speed

AKA the demands on the body are higher, faster time to fatigue, and performance suffers.

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Signs of dehydration

• Fatigue

• Muscle cramps

• Lightheadedness

• Confusion

• Dry mouth

• Increased respiratory rate

• Increased heart rate

How’s Your Pee?

Pay attention to the color of your urine. Ideal hydration will be a pale yellow while dehydration will be a brighter yellow, golden, or dark orange.

How much should I drink? 

Before training/game

• 24 hours before be at your baseline—aim for half your body weight in oz of water. 

  • Example: 150 lbs/2= 75 oz of water/day

• 2-3 hours before—16-24 oz of water

• 10-20 mins before—7-10 oz of water

During

• ~1-4 oz every 15 mins (up to 10 oz)

  • 1 gulp of water= ~1-3 oz

For training > 60 mins

• Swap water for sports drink for electrolyte balance

• After 1 hour: 300-600 mg sodium/hr of exercise + 30-60 g carb/hr

After

• For every 1 lb lost in sweat, drink 16-24 oz water

  • Example: -5 lb loss= 8-120 oz water

  • Timeframe: over several hours

• After rehydrating, resume normal fluid intake

• If multiple exercise bouts in 1 day, rehydrating for every pound lost is more critical.