Hydration: Overview

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Hydration Overview

• Hydration
• Your daily fluid needs
• How exercise increases your need
• What and how much to drink
• Before, during and after exercise
• Next week Battle of the Beverages
• Analyze 16 beverages according to hydration
  guidelines
• Will need calculator

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Your Daily Fluid Needs

• Drink water throughout day
• Your fluid needs
• Body weight (lbs.) divided by 2 ounces per day
• When exercising, thirst not good indicator of
  fluid needs
• Do not overhydrate
• Indicators of hydration
• Pale yellow urine
• Relatively frequent

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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 move blood
• Dehydration ? heart rate body temperature

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• Proper hydration sets the stage for optimal
  performance

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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

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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.

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Alcohol

• Poor energy source because it doesnt 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
• Dont use to replace fluids after exercise.

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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?

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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)

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Caffeine in Drinks
Drink Amount Caffeine
Regular Coffee 16 ounces 200-400 mg
Espresso 1 shot 75 mg
Black or Green Tea 8 ounces 20-50 mg
Arizona Iced Tea 8 ounces 11 mg
5-Hour Energy 2 ounces 207 mg
Energy Drinks 8 ounces 80 mg
Coke 12 ounces 35 mg
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During Exercise

• Thirst not adequate indicator of need during
  exercise
• Create hydration plan
• Exercise lt60 minutes
• Water to replace fluids and keep body temp from
  ?
• Exercise gt60 minutes
• Sports drink for increased stamina. They provide
  water, glucose sodium

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Sports Drinks Performance
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During Exercise Carbohydrates

• Choose a drink with 4-8 carb content
• Cool drinks may increase consumption not
  absorption
• gt8 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

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During Exercise Electrolytes

• Sodium, chloride potassium maintain
• Body fluid levels
• Muscle contractions
• Nerve impulses
• Sodium is most important to replace
• Consume 100-200 mg per 8 oz.
• Dont take potassium supplements
• Choose drinks with lt10 DV for potassium

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During How much to drink?

• 4-8 oz (1/2 -1 c.) every 10-20 min 24 oz./hour
• 30-60 grams glucose/hr
• gt 60 grams/hr.-bloating, cramping diarrhea
• Small amounts better tolerated than large
  amounts.

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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

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After Exercise Carbohydrates

• Within 30 minutes after exercise
• Best to consume carb drink - chocolate milk or
  sports drink
• Sucrose (sugar) and glucose are better at
  restoring glycogen than fructose from fruit
• Replacing glycogen after strenuous training helps
  minimize fatigue for next training session
• First 2 hours, replaced at 8 per hour then
  5/hour