1. Hydration: Overview Hydration Your daily fluid needs How exercise increases your need What and how much to drink Before, during and after exercise Next week: Battle of the Beverages Analyze 16 beverages according to hydration guidelines Will need calculator

2. Your Daily Fluid Needs Drink water throughout day Your fluid needs: Body weight (lbs.) divided by 2 = ounces per day When exercising, thirst not good indicator of fluid needs Do not overhydrate Indicators of hydration: Pale yellow urine Relatively frequent

3. Exercise Increases Fluid Needs Need adequate fluids to keep body temperature and blood volume within normal range. Working muscles generate heat. The body sweats (loses water) to get rid of heat. If water is not replaced, the body decreases sweat rate to conserve blood volume The body still needs to get rid of heat. Some of the blood that was taking oxygen to muscle is diverted to the skin to get rid of heat Heart works harder to move blood Dehydration  heart rate & body temperature

4. Proper hydration sets the stage for optimal performance

5. Pre-Exercise Hydration Athletes who avoid fluids prior to exercise: Fatigue more quickly Complain of dizziness Experience faster rise in core body temperature Have increased heart rate Perform sub optimally

6. Before Exercise: Fluid Intake Drink 8-16 oz. (1-2 c.) of water or fluids about 2 hours prior Consuming fluid prior to exercise lowers core temps & heart rates during exercise when compared with no fluid consumption.

7. Alcohol Poor energy source because it doesn’t contribute to muscle glycogen Heavy drinking can promote dehydration Moderate drinking not likely to harm performance if properly hydrated. Women = 1 drink; men = 2 drinks Don’t use to replace fluids after exercise.

8. Caffeine as Ergogenic Aid 1 hour prior: 3-6 mg of caffeine per kg. of body weight improves performance during prolonged endurance exercise. Benefits of caffeine: Decreases the perception of fatigue May increase the force of muscle contractions Increases the use of fat as a fuel for muscle How much caffeine do you need for ergogenic effect?

9. How Much Do you Need? Weight (lbs) ÷ 2.2 = Kilograms Weight (kg) x 3 mg = lower limit of caffeine (mg) Weight (kg) x 6 mg = upper limit of caffeine (mg)

10. Caffeine in Drinks DrinkAmountCaffeine Regular Coffee16 ounces200-400 mg Espresso1 shot75 mg Black or Green Tea8 ounces20-50 mg Arizona Iced Tea8 ounces11 mg 5-Hour Energy2 ounces207 mg Energy Drinks8 ounces80 mg Coke12 ounces35 mg

11. During Exercise Thirst not adequate indicator of need during exercise Create hydration plan Exercise <60 minutes Water to replace fluids and keep body temp from  Exercise >60 minutes Sports drink for increased stamina. They provide water, glucose & sodium

12. Sports Drinks & Performance

13. During Exercise: Carbohydrates Choose a drink with 4-8% carb content Cool drinks may increase consumption; not absorption >8% carbs can lead to cramping, bloating & vomiting What type of carbohydrates (sugars)? Glucose (dextrose), sucrose (sugar) & maltodextrin absorbed faster than fructose Many sports drinks use minimal fructose Do not choose drinks with 1 st ingredient fructose (or high fructose corn syrup) Several types of sugar increase absorption

14. During Exercise: Electrolytes Sodium, chloride & potassium maintain: Body fluid levels Muscle contractions Nerve impulses Sodium is most important to replace Consume 100-200 mg per 8 oz. Don’t take potassium supplements Choose drinks with <10% DV for potassium

15. During: How much to drink? 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz./hour 30-60 grams glucose/hr > 60 grams/hr.-bloating, cramping & diarrhea Small amounts better tolerated than large amounts.

16. After Exercise Drink 24 oz. (3 c.) fluid for every lb. lost Sodium in drinks help promote hydration A good time to replenish other electrolytes – potassium, calcium Monitor hydration by urine color & volume

17. After Exercise: Carbohydrates Within 30 minutes after exercise: Best to consume carb drink - chocolate milk or sports drink Sucrose (sugar) and glucose are better at restoring glycogen than fructose from fruit Replacing glycogen after strenuous training helps minimize fatigue for next training session First 2 hours, replaced at 8% per hour: then 5%/hour