Hydration
what’s so important about staying hydrated?
Hydration is essential for many processes in the body, including nutrient transportation, removing waste products, keeping you cool, and controlling heart rate and blood pressure.
For athletes, staying hydrated is crucial for training and performance! Dehydration causes reduced blood volume, decreased blood flow to your skin and digestive tract, increased core body temperature, and increased glycogen usage. All of these end up making efforts feel harder than they actually are, reducing muscle strength, power, and anaerobic capacity. Dehydration can also cause muscle cramps, dizziness and lack of focus during training or competition.
fluid recommendations
Daily fluid recommendations for athletes are: 2.7 L (female athletes) and 3 L (male athletes) of water per day minimum, with individualized adjustments made for sweat rate, weather conditions, and activity during the day. You can also try dividing your weight (in pounds) by 2 to get the number of ounces of fluid minimum that your body needs each day. (Example: 150 pound runner needs 75 oz of fluid minimum per day for daily hydration needs.)
It’s important to note that these recommendations do not include hydrating around exercise! General recommendations for performance hydration include a) 2-4 hours before exercise: 2.5-5 mL per pound of body weight, during exercise: 13-26 oz per hour, and c) after exercise: replacing fluid with 150% of losses from sweat, or about 1-1.25 L for every 2 pounds of body weight lost.
how to tell if you’re hydrated
Generally speaking, you’re well-hydrated if you:
need to pee at least once every 2-3 hours, with a moderate volume
should be pale yellow to lemon yellow color
not clear, not apple juice color, not brown!
During exercise, signs that you’re well-hydrated are:
normal sweat rate at practice and competition
mouth does not feel excessively dry or sticky
how to tell if you’re dehydrated during exercise
In general, you are likely to be dehydrated during exercise if you have these signs:
headache during or after exercise
dizziness and irritability
nausea or stomach cramps
dry, sticky mouth
reduced sweat rate
early fatigue during exercise
low volume, dark-colored pee with or without thirst
how to stay hydrated
Use these tips to stay hydrated during the day and during exercise:
Figure out your minimum daily fluid needs
Make a plan for performance hydration, including fluid needs for before, during and after exercise.
Add fresh fruit and vegetables to your meals or snacks for their hydrating benefits
Try different (non-alcoholic) drinks, such as sparkling waters/seltzers, juices, milks, and coconut water
Add a splash of fruit juice, sliced fresh fruit, or mint to your water to add some flavor
If you have a high sweat rate, reach out to a Sports Dietitian (CSSD) for help!