Hydration for Sports
When the temps and humidity soar, hydration is key to keeping yourself safe as well as keeping you at optimal performance. Of course staying hydrated at ALL times of the year is of utmost importance.
Why do we care about hydration?
Hydration status is a major indicator of health; being dehydrated can have severe repercussions on an individual's health. When we are dehydrated, there is less blood volume which puts added stress on the heart. In addition, increased core body temperature will also elevate heart rate. Proper hydration improves body heat regulation which can help to prevent heat-related illnesses. Besides the health risks, dehydration also can impact sports performance.
In terms of your sport and performance, there are many benefits of proper hydration. Proper hydration helps to keep you feeling at your best during your sport and avoids the symptoms you can have when dehydrated. Symptoms can include fatigue, nausea, vomiting, muscle cramps, and headaches. Hydration will delay physical fatigue and maintain performance. Hydration also assists in maintaining mental sharpness, agility, and reaction time as well as helps to speed up recovery from training and competition.
Sweat Loss and Urine
Evaporation of sweat during exercise helps to cool your body. Dehydration can reduce sweat output and inhibit your body from cooling itself. It’s important to NOT compare your sweat rates and hydration practices to others! Everyone’s body is very different. Fluid needs during exercise are specific to the athlete and are affected by age, gender, genetics, fitness level, exercise intensity, altitude, environmental conditions, and heat acclimatization. You can gauge your hydration status by monitoring urine color and amount. Ideally, urine should be clear to pale yellow. Urine that is dark and/or low amounts of urine indicate dehydration.
Heat Related Illness
Why is it so important to stay hydrated and TRAIN in different conditions? One huge factor is to avoid heat related illnesses! Our bodies are amazing, they are adaptable! But our bodies need to know HOW TO adapt and we need to provide our body with the right nutrients and fluid to remain safe!
Heat Cramps
The mildest form of heat illness that consists of painful muscle cramps and spasms (typically in the legs, arms, or abdomen) that occur during or after intense exercise and sweating in high heat. Heat cramps are caused by the loss of body salts and fluid through heavy sweating and high effort. When a muscle has a low salt level, it cramps.
Heat Exhaustion
Heat exhaustion is the body’s general reaction to losing water and salt through heavy sweating in conditions of extreme heat without adequate fluid and salt replacement. Heat exhaustion occurs when the body is unable to cool itself properly and, if untreated, can progress to heat stroke.
Heat Stroke
Heat stroke is a medical emergency and 911 should be called immediately if a person has any of the symptoms listed in the diagram. Heat stroke typically occurs in very high heat and high humidity conditions; but can occur in mild to moderately hot temperatures if the humidity is high. Checking the heat index can help to see the combined heat and humidity “feel like” temperature. During high humidity and temperatures, sweat cannot evaporate as quickly as usual, so the body cannot release heat to cool itself. Sweating then stops and the body temperature rises rapidly. In just 10 to 15 minutes, body temperature can rise to dangerous levels of 106°F or more!
General Hydration Guidelines
General guidelines for hydration are 8 - 8 ounces glasses of water per day; or 64 ounces of water. These guidelines can change depending on temperature, sweat rates, and medical conditions. By the time you are thirsty, you are already dehydrated.
It’s good practice to weigh yourself BEFORE and AFTER exercise to properly replenish fluid that has been lost.
When and How Should We Hydrate?
Pre - Exercise
The goal is to start out your sport in a well hydrated state. It’s a must to consume fluids from liquids and foods throughout the day. Include high-water and electrolyte-containing foods in your meals. These can include fruits and vegetables such as oranges, apples, berries, melons, pineapple, and cucumbers. Electrolyte containing foods include potatoes, bananas, and salty snacks such as pickles, trail mix, pretzels, and popcorn. For a more comprehensive list, see below.
2 to 3 hours before your event, consume 16 ounces of water
15 minutes before event, consume 8 ounces of water
During - Exercise
For activity lasting less than 60 min or low-to-moderate intensity activity, water is all you need.
For activity greater than 60 min and/or intense activity, or multiple events on the same day, a sports drink that has carbohydrates and electrolytes is recommended to promote hydration. Sports gels, chews, and blocks can also be used along with water. Check the label for electrolytes added to these items as some only contain carbohydrates.
Replacing electrolytes is very important during hot and humid conditions as they help retain fluid and prevent hyponatremia (low sodium levels). Electrolytes are found in many beverages and foods. They help your body retain fluid and stimulate thirst. Sodium and potassium are the most important electrolytes, but calcium, magnesium and chloride play a role in hydration as well. It is recommended to have 500mg/hr or sodium during activity whether that be through food and/or beverage.
General rule of thumb is to consume 4 ounces of fluid every 15 to 20 minutes or about 2 to 3 large gulps during exercise.
Lastly, drinking cold fluids in the heat may help reduce core body temperature.
Post - Exercise
After exercise you will want to include fluids, electrolytes, carbohydrates, and lean protein in your post-workout nutrition plan. After determining your water loss, aim to drink about 16 - 20 ounces for every pound lost.
Determine your individual fluid needs by calculating your sweat rate in different training conditions; such as different weather conditions - dry vs humid, as well as different altitudes pending where your sport may take you.
To determine how much fluids to consume; weigh yourself before and after workout or after 1 hour of intense activity. You’ll then want to replace up to 16 - 20 ounces of fluid for every pound lost per hour.
It can be challenging to match your fluid intake with how much you sweat, so aim to drink slightly beyond your thirst during activity.
Make sure to experiment during training to identify the volumes and types of fluids that help you perform at your best. You don’t want to get to the event day to determine this.
Foods that Provide Hydration
Certain fruits and vegetables have higher water content which include: watermelon, strawberries, celery, cucumbers, and iceberg lettuce.
Bananas can help provide electrolytes as they are high in potassium. Potatoes are an even better source of potassium pending ability to cook and consume.
REMEMBER: Work with a dietitian to determine your personal hydration needs so that you can remain safe while also boosting performance!
Needing assistance with your hydration plan? Let’s schedule a chat!
Disclaimer: This is general nutrition advice and you should talk with your physician before implementing any dietary or lifestyle changes. Always check nutrition labels and ingredient lists to make sure food items will work for you.
Hydration Blog Updated 5.30.21
References:
Sports, Cardiovascular, and Wellness Nutrition (SCAN). (2016). Fact Sheet: Hydration
How to Maximise Performance Hydration: https://www.ncaa.org/sites/default/files/Performance%20Hydration%20Fact%20Sheet.pdf
UConn has a great sweat rate calculator which you can find here