The Hydration Principle

Here are some guidelines that athletes looking to improve their overall performance should follow.

Q: Just how much should you drink and when?

Hydration before Exercise:

• Drink about 15-20 fl oz, 2-3 hours before exercise
• Drink 8-10 fl oz 10-15 min before exercise

Hydration During Exercise:

• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8% percent carbohydrate) every 15-30 minutes.

Hydration After Exercise

• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
• Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

When does dehydration start to really impair sports performance?

Dehydration affects the human body in many ways, having as little as two percent dehydration can affect the body’s efficiency by up to 10 percent.  Dehydration is going to affect an athlete’s physical and mental performance – they are not going to have the dexterity to catch the ball correctly, they’re also going to have cognitive effects such as trouble remembering plays. Physiologically, the core body temperature is higher than when hydrated. The heart rate is higher; these effects can make an athlete perceive that they’re working harder than they actually are. Dehydration begins as soon as physical activity does the key to overcoming it is to hydrate well and often anytime you are on the field.

Can you drink too much and if so what are the likely consequences?

There is always the possibility that you may ingest to much water when trying to rehydrate.  By ingesting more water than you need you can increase your total blood volume. Your blood volume exists within a closed system and needlessly increasing your blood volume on a regular basis puts unnecessary burden on your heart and blood vessels. However this is hardly the case with athletes who are competing. Drinking adequate amounts of fluids after intense exercise is recommended.  It is not recommended drinking that same amount of fluids on off days of training.

What sports drink is best and which ones are a waste of your time and money?

There are many drinks on the market, knowing which one to drink and when to drink it can make or break a game. When athletes sweat, they lose electrolytes such as sodium, potassium, and chloride.  Electrolytes aid in the absorption of water by the body’s cells.  They are essential to hydration and muscle function.  By drinking a sport drink that contains the correct amount of electrolytes an athlete can speed the hydration process.  While plain water is often the best choice during competition. We have picked the 3 most useful sports drinks that can be used to supplement water.

1. Gatorade- Recommended only during strenuous workout or game: Unlike water and most beverages that are not scientifically formulated, Gatorade is lab-tested to ensure it replenishes the electrolytes lost in sweat while maintaining thirst so athletes will adequately ingest enough fluid and electrolytes to stay well-hydrated. Want to know more? http://www.gssiweb.com/Article_List.aspx?topicid=1&subtopicid=101
2. Smart Water- Recommended on off training days: Smart Water, which was designed for the athletes  has no salt in it and has high ratios of electrolytes to help you recover. The next time you are at the health food store, grab a bottle and remember to drink it after your next competition. Take note to see how much better you feel after two days.  Check out the science behind superior hydration here http://www.vitamin water.com/
3. CytoVol-, Recommended directly after workout: CytoVol has a low carbohydrate content that allows for the inclusion of other key elements, such as glutamine peptides, vitamins and minerals, while still keeping the overall concentration of total nutrients to about 6%. This is important so as to allow the nutrients to enter the system most efficiently, while optimally hydrating the body.

Should your sport of choice dictate the kind of sports drink you consume?

Any athlete that is competing at a high level— even top-caliber athletes — routinely allow themselves to become slightly to severely dehydrated during training and competition. No matter what the sport all athletes should consume the amounts needed tor replenish their bodies. All sports when performed at a high level require fluid replacement.  There are no specifics reqaurding indiviaudal sports; an individual must learn to recognize the signs of dehydration ( dry mouth, yellow urine, fatigue).  There is no perfect drink for a particular sport, it is up to an individual to recognize dehydrations and to take the correct steps to fix it.