1. 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

2. 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

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 get O2 to muscle
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. 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

7. 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.

8. 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.

9. 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?

10. 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)

11. Caffeine in Drinks Regular Coffee 16 ounces 200-400 mg Espresso 1 shot
Amount
Caffeine
Regular Coffee
16 ounces 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

12. 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

13. Sports Drinks & Performance

14. During Exercise: Carbohydrates
Choose a drink with 4-8% carb concentration
4-8% = 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

15. During Exercise: Electrolytes
Sodium, chloride & potassium maintain:
Blood volume and blood pressure
Muscle contractions
Nerve impulses
Sodium is most important to replace
Consume mg per 8 oz.
Don’t take potassium supplements
Choose drinks with <10% DV for potassium

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

17. 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

18. 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

19. 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 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?