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

Your Daily Fluid Needs Drink water throughout day Fluids: Body weight (lbs) divided by 2 = ounces per day Do not overhydrate. Dilutes sodium in blood. Leads to brain swelling, headache, confusion Indicators of hydration: When exercising, thirst not good indicator Pale yellow urine

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 get O2 to muscle Dehydration  heart rate & body temperature

Proper hydration sets the stage for optimal performance

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

Hydration: CQ Revised How many ounces of fluids do you need each day? Back of card: REVISED Your weight (lbs) divided by 2 = ounces of fluids/day

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.

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.

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?

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)

Caffeine in Drinks Regular Coffee 16 ounces 200-400 mg Espresso 1 shot Amount Caffeine Regular Coffee 16 ounces 200-400 mg Espresso 1 shot 75 mg Black or Green Tea 8 ounces 20-50 mg Arizona Iced Tea 11 mg 5-Hour Energy 2 ounces 207 mg Energy Drinks 80 mg Coke 12 ounces 35 mg

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

Sports Drinks & Performance

During Exercise: Carbohydrates Choose a drink with 4-8% carb concentration 4-8% = 10-18 grams/8 ounce drink 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 1st ingredient fructose (or high fructose corn syrup) Several types of sugar increase absorption

During Exercise: Electrolytes Sodium, chloride & potassium maintain: Blood volume and blood pressure 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

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.

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 N-62

Battle of the Beverages Go to Ingredients: Types of Sugar Sucrose (sugar) = glucose & fructose Fruit or vegetable = fructose Dextrose & Maltodextrin = glucose HFCS: 1.fructose 2.glucose Sucralose is artificial sweetener Go to Nutrition Facts Label % Carbs: Use following formula: Grams of carbs ÷ ml per serving size x 100 = % carbs Note: Do Not use % Daily Value Sodium per 8 ounces: Use formula: Sodium (mg) ÷ ounces per serving = mg sodium per ounce x 8 = mg sodium/8 ounce serving. Powerade Nutrition Facts N-62

During Exercise (>60 minutes) Before Exercise 1. Any drinks potential ergogenic aids? Does the label tell you mg. of caffeine? During Exercise (>60 minutes) 2. Which drinks best to avoid because 1st type of sugar is fructose or high fructose corn syrup? 3. Which drinks do you want to avoid because high in potassium (>10% DV)? 4. Which drinks provide 4-8% carbs? Of these, which ones have 100-200 mg sodium per 8 oz.? 5. Your top drink recommendation(s)? Why? After Exercise 6. What drinks provide protein & carbs for recovery (10 g protein & 25 g carbs)? Overall surprises?