Hydration:
An often overlooked but critical key to successful athletic performance is hydration. Yes, dehydration can result in heat illness like cramps, heat exhaustion and heat stroke but even mild dehydration may mean your body is not operating at full potential during activity. Adequate hydration is essential for optimal performance. Any activity of sufficient duration and intensity can create dehydration. Obviously, a runner participating in a distance race on a hot and humid day is at risk for dehydration but so is an indoor sport athlete like a wrestler or volleyball player competing in a tournament where they will have multiple matches in the course of a day.
For whatever reason the thirst mechanism in humans is not well regulated. We usually don’t get the signal to drink until we are already 2% dehydrated. Even our pets know to head to the water bowl before that! When we get the urge to drink we are already dehydrated. Because of this it is important to plan to hydrate. You need to make yourself drink! The following recommendations on the amount and composition of fluid that should be taken in preparation for, during, and after exercise or athletic competition are adopted from the American College of Sports Medicine.
1. It is recommended that individuals consume a nutritionally balanced diet and drink adequate fluids during the 24-hr. period before an event, especially during the period that includes the meal prior to exercise, to promote proper hydration before exercise or competition.
2. It is recommended that individuals drink about 17 ounces of fluid about 2 hr. before exercise to promote adequate hydration and allow time for excretion of excess ingested water. If you are “peeing” before an event that is a good sign. If you are adequately hydrated, your urine should be clear.
3. During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i.e., body weight loss), or consume the maximal amount that can be tolerated. Do not overdo it since this can be just as bad. Excess water consumption can cause a decrease in blood sodium concentration and result in a disorder called Hyponatremia.
4. In order for fluids to be absorbed quickly and made available to the body it is recommended they be cooler than ambient temperature (between (59° and 72°F). Flavored drinks like Gatorade or Powerade are also recommended because you are more likely to want to drink them.
5. The use of a Gatorade or Powerade type drink is recommended for any event lasting greater than 1 hr. since electrolyte and carbohydrate depletion will begin to occur at this time. For exercise lasting less than 1 hr. there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water.
6. Fluids should be consumed in small quantities at frequent intervals – 6-8- oz. every 20 minutes. Drinks should contain 4%-8% carbohydrates. More than that will delay absorption.
Heat Illness: Your body will usually give you plenty of warning before serious problems result from dehydration. Pay attention and don’t ignore them. Excessive Fatigue Nausea/ Vomiting Dizziness Headache Muscle Cramping If you experience any of these signs and symptoms, do the following: 1. Stop activity immediately. 2. Let someone know you are experiencing problems. 3. Get a cool drink and begin taking small sips. 4. Remove your shirt and any other sweat soaked clothing. 5. Find a cool and/or shady spot to lay down. 6. Elevate your legs. 7. If you don’t start to feel better within 15-30 minutes or you begin to feel worse, get emergency help.