The Practice of Healthy Fluid Intake

The Benefits of Proper Hydration

As a sports nutritionist, it is important to be aware of all the benefits of proper hydration in relation to physical conditioning and performance. Since athletes are constantly moving and losing water in the process, they need to develop the habit of drinking fluids as they are lost in order to prevent dehydration.

Insert 2

As opposed to popular belief, "true" weight loss cannot be achieved by sweating more than one normally would during any physical activity. The reason for this is that the weight lost noted after a physical activity is water that can be replenished immediately once the athlete starts consuming fluids. Also, sweating can be caused by several factors such as humidity, poor ventilation, stress, and warm clothing; hence, it must not be associated to permanent weight loss.

Introduction

At most, a person can live for three weeks without food but only three days without water. That is how important it is for us to drink fluids as the human body is composed of 65% water. As such, water has several important functions in the body which include the formation of blood, the digestion of nutrients, as well as thermoregulation. With the kind of lifestyle athletes have, it is very common for them to lose a lot of water during exercise. Sweat is the body's way to release heat and to regulate the body's surface temperature. If there isn't enough water in the body, especially during extended periods of intense activities, the body might "overheat" which can lead to a suboptimal performance and fatigue.

Insert

Drinking any kind of fluid just won't do. Be careful to avoid beverages that have caffeine or alcohol content in them. Caffeine is a known diuretic and promotes fluid loss. Drinks that contain caffeine include coffee, colas, teas, and energy drinks. Also, avoid alcoholic beverages as these tend to increase the body's temperature.

During training

Even during activity, the athlete has to constantly replenish his or her fluid levels. This can be done every 15-20 minutes by drinking 5-10 ounces of plain water. While plain water is best, sports drinks can also be considered to help replace lost electrolytes in the body.

Some notable benefits of proper hydration include:

Healthier skin, teeth and bones Healthier joints Healthier digestive system Reduces fatigue Helps in weight loss Helps build muscle and increases muscle tone

The Appropriate Amount of Fluid Intake

On average, all healthy individuals need to drink at least 8 to 10 glasses of water every day. For athletes, this can be still be increased depending on the intensity and duration of training or workout. There are actually two simple ways to assess if an athlete is drinking enough or not. The first one has to do with the frequency of urination and the color of urine. A well-hydrated athlete typically urinates at least 4 times a day. Moreover, the color of the urine must be pale to straw yellow. Another way to check for hydration is to weigh an athlete before and after a training session. This would give the sports nutritionist an idea as to how much water is needed for that particular type and level of activity.

Percent Water Loss 4-5%

Reduced muscle strength; heat cramps; heat exhaustion; fatigue

Percent Water Loss 2-3%

Reduced muscular endurance; Reduced fine motor skills; Drying of the oral mucosa

Before training

Remember the two hour gap for healthy water intake. Athletes need to consume around 14-18 ounces of plain water at least two hours prior a training session. 15 minutes before training, the athlete should drink 5-7 ounces of water to ensure full hydration.

Electrolyte Considerations

Through perspiration, the body loses significant amounts of electrolytes which may cause chemical imbalances that can affect the athlete's performance and functioning. This being the case, athletes should consume approximately 3.8 g of salt (1.5 g sodium, 2.3 g. of chloride) per day to restore electrolyte balance. Take note that certain individuals with health conditions such as hypertension, diabetes, coronary heart disease and kidney disease must not go beyond their RDA of salt consumption. In addition, it is recommended for athletes to consume potassium-rich foods (i.e. bananas, apples, etc.) in order to dampen the effects of salt, regulate blood pressure levels, and minimize the risk of kidney stones.

Percent Water Loss 6-10%

Dizziness and disorientation; Physical exhaustion; Heatstroke; Coma

After training

Once a comparison of body weight before and after training has been made, the athlete should strive to replace the fluid lost. On average, drinking 20 ounces of water per pound of body weight lost is ideal to restore fluid balance.

Percent Water Loss 0.5-1%

Thirst; Increased strain on the heart; Reduced aerobic endurance

The Effects of Dehydration

When the body does not have enough water to sustain its physiological functions, dehydration occurs. The initial sign of dehydration is a feeling of weakness. The mucous membranes may start to dry up, and headaches, dizziness, and irritability may also be noted. It is important for athletes to be made aware of these signs so that they would know when to take action. Ideally, water should be replenished while it is actively being expended. This means that athletes need to have constant access to fluids during periods of activity. The following table shows the severity of the effects of dehydration in the body: