Staying Hydrated and Energized!

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Staying Hydrated and Energized!

• Sports Nutrition PIE
• November 6-8, 2001
• By Susan Mills-Gray, Nutrition Specialist

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Whats the Big Deal about Water?

• Distribution of water in the body
• 65 intracellular
• 35 extracellular
• 70-75 of muscle mass is made of water
• Water essential to digestion and delivery of
  energy
• Water as sweat acts as a coolant to prevent body
  temperature overheating

Important to keep balanced
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The Road to Dehyrdration

• The most common cause of fatigue
• Occurs from sweat loss
• Contributes to fatigue
• Increases risk of developing heat illness
• Body temperature rises as byproduct of
• working muscles

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The Road to Dehydration

• Large losses thru sweat impair performance
• Blood usually used to transfer oxygen to muscle
  diverted to skin to reduce heat
• Competition for blood between muscle skin puts
  greater demand on cardiovascular system
• Blood volume reduced due to sweat loss
• Sweat first comes from extracelluar, then intra
• Mostly from muscle and skin protects brain/organs

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The Road to Dehydration

• Body is programmed to protect cardiovascular
  function at expense of body temperature
  regulation
• Skin blood flow sweat rate reduces body fluid
• Raised body temp dehydration
• As little as 2 body weight loss may impair
  performance

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Effect of Dehydration On Performance

• 10
• 9
• 8
• 7
• 6
• 5
• 4
• 3
• 2
• 2 3 4-6 gt6

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Fluid Replacement Guidelines

• 3
• 3 hours before 2-3 cups
• 2
• 2 hours before 2 cups
• 1
• 1 hour before 1-2 cups
• Time Out!
• Time out for fluids
• ½ cup every 15 minutes
• 2 cups of fluid for every pound lost

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Fluid Replacement Guidelines

• Weigh before/after
• Match fluid intake to fluid output
• Do not rely on thirst as indicator
• Check urine color

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Fluid Replacement Beverages

• Rapidly absorbed
• Tastes good
• No gastro problems
• Water less than 60 minutes
• Sports drink longer than 60 minutes

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Fluid Replacement Tips

• Sports drinks
• Contain carbs and sodium
• Glucose sodium increases fluid carb uptake in
  gut
• Need to be 6 to 8 carbs
• Higher than 8 carbs (sodas, fruit juices, some
  sports drinks)
• Takes longer to be absorbed
• Abdominal cramps
• Nausea
• Bloating
• Diarrhea
• Allows athlete to retain water without inhibiting
  thirst

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Alcohol and Caffeine

• Both impair performance
• Both are diuretic
• Alcohol
• Increases urine water loss
• Depresses CNS
• Affects balance and coordination
• Early fatigue due to reduced glucose output
• Doesnt contribute to glycogen
• Caffeine
• Carbonation takes up space
• Increases blood pressure and heart rate

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Electrolytes

• Sodium, chloride, potassium
• Responsible for
• Body fluid levels
• Muscle contractions
• Nerve impluse transmission
• Sweat costs electrolytes
• Especially sodium

• Water loss concentrates electrolytes
• Need extra when
• Ultra endurance in extreme heat
• Using plain water in ultra endurance
• Variety in diet ensures adequate electrolytes
• Dont need sodium tablets

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Sources

• The Ultimate Sports Nutrition Handbook, Coleman
  and Steen
• Gatorade Sports Nutrition Conference, 1999
• Sports Nutrition Guidebook, Clark
• Invest In Yourself, Florida NET
• Sports Nutrition, Missouri NET
• Coaches Corner, Gatorade Sports Science Institute