Fluids and Hydration for Fitness and Sport Proper hydration can make or break your athletic performance © 2002 Wadsworth Publishing / Thomson Learning™

Fluid Needs and Regulation of Body Temperature yWater is essential for all cells yThe body is about % water y2/3 of the water is inside cells yNormal body temperature is 98 degrees yAvg. person needs ~1 qt. Per 1000 kcal © 2002 Wadsworth Publishing / Thomson Learning™

Fluid Input and Output © 2002 Wadsworth Publishing / Thomson Learning™

The Electrolytes zSodium, Potassium, Chloride, Calcium, Magnesium, and Sulfate zConduct electrical currents zMost sweat loss is water loss zSodium, Potassium, and Chloride may be lost during excessive exercise in the heat zSee page 123 for food sources, functions, and deficiencies

Hydration zThirst is not a reliable indicator of fluid needs zGeneral guideline: 2-3 C of fluids per each pound of weight loss during activity zDrink fluid freely 24 hours before the event zDrink C two-three hours before the event zConsume 3-8 ounces every 15 minutes for events lasting longer than 30 min.

Fluid Losses and Their Effect on Performance zAt 3% water loss, performance shown to decrease 10% zSee page 124 for adverse symptoms

Heat Exhaustion zA depletion of blood volume from fluid loss by the body zBody heat is lost primarily through evaporation of sweat zFluid loss through sweat is about 3-8 C per hour zHumidity interferes with sweat production zDecreases endurance, strength, performance zProfuse sweating, headache, dizziness, nausea, weakness, visual disturbances

Heat Cramp zOccurs in the skeletal muscle zA complication of heat exhaustion zPainful muscle contractions for 1-3 minutes at a time zEnsure athletes have adequate salt and fluid intake zExercise moderately at first in the heat

Heat Stroke zInternal body temperature reaches 105єF zSymptoms: nausea, confusion, irritability, poor coordination, seizures, and coma zAthletes should replace fluids and monitor weight change (fluid loss) zAvoid exercising under hot, humid conditions

Sports Drink For Endurance Exercise zRecommended for activity > 60 minutes in duration (water best before then) zSweat, CHO, and electrolytes lost in events <60 minutes are easily replaced by diet zFor events > 60 min. sports drink can help maintain blood glucose level and blood volume

Sports Drinks z Diabetics beware z Sugar, water, and Na z Glucose polymer & fructose combo z 6% & 15 gm per cup

Sound Guidelines for Fluid Replacement and Keeping Cool zKeep fluids accessible and cool (40-50 degrees) zHydrate well for air travel zWear suitable clothing for hot or cold weather zAvoid salt tablets (diarrhea and irritation) zAcclimatize to an area before competition there

Sound Guidelines for Fluid Replacement and Keeping Cool zYou should have four full bladders a day zAvoid caffeine and alcohol that dehydrate zUse 6% carb concentration zDrink 2 cups water for every pound lost zHydrate with water minutes before exercise zHydrate during exercise 3-8 oz. Every minutes

Sound Guidelines for Fluid Replacement and Keeping Cool zDrink water after exercise zLarger volumes of water absorb more rapidly zCool fluids leave the stomach more rapidly to be absorbed by the small intestine zWorking above 75% of your maximum heart rate makes absorption more difficult zDrink before you are thirsty

Sound Guidelines for Fluid Replacement and Keeping Cool zSome people react to sports drinks negatively even at proper concentration ynausea ystomach discomfort ydehydration yblood sugar drop yearly glycogen release

Sound Guidelines for Fluid Replacement and Keeping Cool zUse water for up to 90 minutes zUse a combo of glucose polymers and fructose after 90 minutes zChoose purified water over tap water whenever possible zHyperhydrate before a major hot event

Hyperhydration zExcessive intake of water zIntake without sodium and chloride zDuring prolong low intensity activities zResults in low blood sodium and low blood chloride