Hydration and Fluid Replacement

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• Hydration and Fluid Replacement

• A presentation by
• Michael Ramirez, MS, ATC, LAT
• Sports Medicine Athlete Services Supervisor 
• St. Francis Health Center

This presentation is part of the Get Fit Topeka!
Challenge, a seven-week challenge to help you
make fitness, nutrition and wellness a healthy
habit in your life.
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Role of Body Water

• We are made of water.....
• Essential for numerous functions in the body
• Humans contain 30 50 L water
• Lost through sweat, urine and evaporation
• Water turnover varies between individuals
• Turnover increases during exercise and hot
  conditions

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Role of Body Water

• Effects of Dehydration
• Impaired performance
• By 10-20 percent with approximately 2 percent of
  body weight
• Impaired mental function
• Slows reaction-response times and affects
  decision-making skills
• Increased risk of heat cramps, exhaustion and
  stroke
• More than 3 percent fluid losses

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Hydration

• Drink before, during and after practice, exercise
  and competitions
• Ways to monitor hydration
• Watch urine color
• Weigh before and after exercise
• Dont wait until you are thirsty to drink!!!

Sources Urinary Indices of Hydration Status.
International Journal of Sports Medicine Sept.
1994 265-279. Flanagan, Richelle. Hydration
Issues in Sport-Getting the Balance Right.
Waterford Sports Partnership. September 2008.
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What types of fluids?

• Water
• Good fluid replacement if exercise is less than
  30 minutes long
• Good low intensity exercise
• Good thirst quencher but not always the best
  rehydrator
• No flavor, carbohydrates or electrolytes

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What types of fluids?

• Sports Drinks
• Provide carbohydrates and electrolytes (sodium
  and potassium)
• Fluid for hydration
• Light flavoring encourages people to drink more
• Can be costly

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What affects fluid intake?

• No fluid available at venue ? Take own full
  bottle
• Dont know how much to drink ? Do fluid balance
  check during
• training and events
• Forget to drink during training ? Plan breaks or
  set a watch
• Dont like taste of sports drinks ? Try different
  ones dilute 50/50
• Hard to carry fluid when on ? Plan drink stops
  and use a backpack
• the move

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• Hydration and Fluid Replacement

• A presentation by
• Michael Ramirez, MS, ATC, LAT
• Sports Medicine Athlete Services Supervisor 
• St. Francis Health Center
• 634 SW Mulvane, Suite 404
• Topeka, KS 66606
• [phone]
• michael.ramirez_at_sftks.net

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