Hydration strategies for consistent performance -
In this article, I will discuss why hydration is so important and then provide simple hydration strategies before, during, and after exercise. During competition athletes can easily become distracted by the excitement and intensity of the moment and run the risk of improper hydration and potential underperformance.
To prevent this avoidable misstep, athletes should always use training as a way to practice different hydration strategies. When we exercise in the heat, our blood vessels dilate, our sweat rate increases and we become dehydrated unless we replace our fluid losses.
Clearly, this is not an ideal scenario. Despite these physiologic effects, there is an ongoing debate regarding whether dehydration is that detrimental to sport performance. Although many studies are consistent with the theory of performance impairment, some recent studies on cyclists did not show an effect on cycling performance.
Thus, in conditions where severe dehydration is expected, proper fluid replacement is essential. They should consume 6mL of water per kg of body mass every hours during the days leading up to competition, including hours before training. To accurately measure daily body mass, the athlete should be weighed first thing in the morning, after completely emptying the bladder and drinking approximately liters of fluid the evening prior.
Sweat rate is highly variable between athletes, with some athletes losing up to 2. Even with these heat adaptations, fluid and electrolyte replacement is needed.
Salty sweaters, usually easily identified by having a nice residue of salt on their body and clothes after exercise, need additional supplementation during, and sometimes before, exercise. During exercise over one hour, athletes should consume 0.
If exercising less than one hour, most athletes can get by with replacing fluid losses with water only. High amounts of pure water intake without electrolyte replacement can dilute blood sodium levels and raise the risk of exercise-associated hyponatremia rapid drop in sodium levels in the blood , which can have serious, devastating consequences.
Lopez, R. In competition, every second counts. Your hydration plan should be practiced and second nature when it comes time to perform. Below summarizes some final take-home points to set you up for success in the heat.
In the next and final part of our series, I will discuss cooling methods and how to identify early signs of exertional heat-related illness.
Disclaimer: This blog is for informational purposes only. Doctors cannot provide a diagnosis or individual treatment advice via e-mail or online. Please consult your physician about your specific health care concerns.
Emily Kraus is a BridgeAthletic performance team contributor where she focuses on topics that are at the forefront of athletics and medicine. She is the incoming Stanford non-operative sports medicine fellow in Physical Medicine and Rehabilitation.
Emily has provided medical coverage for events such as the USATF National Track and Field Championships and is the research coordinator for a multi-center study focused on prevention of stress fractures in division I collegiate runners.
Emily has finished six marathons, recently ran and won her first 50km trail ultramarathon, and placed 56th female in the Boston Marathon. Emily is passionate about injury prevention, running biomechanics, and the promotion of health and wellness.
It's no secret that tactical professionals have weird schedules. So why do health professionals August 08, By Dr. But let dehydration set in, and you might find yourself zoning out mid-race or fumbling through routines that generally come naturally. Keeping up fluid intake helps maintain blood volume and supports steady blood glucose levels—both vital when aiming for peak athletic performance.
Ensuring we've got enough H2O boosts endurance, prevents sluggishness during high-intensity exercise , and helps avoid heat illness—all crucial for those who take their fitness seriously.
Water is critical in our workouts, acting like the body's natural coolant. As we exercise, our bodies heat up and rely on sweat to help dissipate the excess warmth.
This is where staying hydrated is essential—it helps regulate core body temperature and prevent overheating. Maintaining hydration allows our bodily functions to perform optimally while keeping us cooler during those intense training sessions.
Our joints need water for lubrication, much like a car needs oil. These crucial areas can become dry and more injury-prone without adequate fluid levels. Hydration supports not just joint health but also muscle elasticity and flexibility. When muscles are well-hydrated, they are less susceptible to strains and injuries that could sideline us from our fitness goals or competitive sports.
Staying on top of fluid consumption means your recovery times may improve as well since water aids in transporting nutrients throughout the body necessary for repairing tissues after a challenging workout. Adequate hydration ensures everything operates smoothly—from maintaining blood volume to helping with muscle function—so we can maximize performance every time we step into the gym or onto the field.
We understand the power of water in ramping up our sports performance. It goes beyond simply quenching thirst—staying adequately hydrated is essential for maintaining optimal body function during physical activity. Our muscles require sufficient hydration to work effectively, and even a slight dip in fluid levels can significantly drop athletic prowess.
As we push ourselves in workouts or competitions, we see that hydration plays a key role; it delivers nutrients to cells, keeps joints lubricated, and helps regulate body temperature.
Keeping our bodies well-hydrated means performing at higher intensities for extended periods without succumbing to fatigue as quickly as possible. Proper fluid intake ensures that our heart doesn't have to work overtime and that our blood volume remains steady, letting us sustain energy throughout the exercise session.
Since about 60 percent of our body weight is water, losing too much through sweat without replacing it can lead athletes to reduced endurance and muscle fatigue. So, let's prioritize hydration for health and the edge it gives us in reaching our peak athletic capabilities.
Proper hydration is crucial in muscle function and endurance, helping athletes achieve maximum results during their workouts. Maintaining optimal hydration levels can significantly enhance exercise performance and overall physical output. Staying adequately hydrated is crucial for maintaining muscle function and endurance during workouts.
Dehydration can impair muscle contractions, leading to decreased strength and power output. Additionally, inadequate hydration can reduce blood volume, making it harder for the heart to pump oxygen and nutrients to muscles during exercise.
This diminished blood flow can negatively impact endurance and overall athletic performance. Proper hydration supports the transport of nutrients and oxygen to working muscles while removing waste products, helping maintain optimal muscle function and delay fatigue during physical activity.
The human body's water content plays a vital role in sustaining energy levels required for prolonged exercise sessions by regulating body temperature and supporting cellular functions necessary for muscular endurance.
Ensuring adequate fluid intake before, during, and after workouts is essential for promoting peak performance. Proper hydration is essential before starting your workout routine to ensure optimal performance and prevent dehydration.
Here are some effective pre-workout hydration strategies:. Drink ounces of water hours before exercising to allow for proper absorption and minimize the risk of cramping during your workout.
Consume an additional ounces of water minutes before commencing your exercise session to support fluid balance in the body further. Consider consuming a small, easily digestible snack rich in water , such as fruits or vegetables, alongside your pre-workout hydration routine to boost your overall fluid intake without overloading the stomach.
Avoid excessive caffeinated beverages before exercise , as these can act as diuretics, increasing fluid loss and potentially leading to dehydration. Athletes need to maintain adequate hydration levels to support peak performance and prevent the risk of injury.
The recommended water intake for athletes varies based on several factors, including workout intensity, climate conditions, and individual body weight. Here are some guidelines to help athletes stay properly hydrated:.
Drink at least 16 - 20 ounces of water a few hours before exercising to maintain proper hydration. During exercise, drink ounces of water every minutes to replace fluid loss through sweating and maintain optimal hydration.
After finishing a workout, it is essential to replenish lost fluids by consuming an additional 8 ounces of water within 30 minutes and continue hydrating throughout the day.
Factors such as sweat rate and workout intensity should be considered when determining fluid replacement needs. Athletes should be mindful of signs of dehydration , such as thirst, dark urine, dizziness, or fatigue during or after exercise, and adjust their water intake accordingly.
In hot or humid weather conditions or during endurance activities , electrolyte-rich drinks can be beneficial in replenishing both fluids and essential minerals lost through sweat. Researchers also found that drinking cold water improved performance in the broad jump among 49 percent of participants, while 51 percent improved their performance in the endurance test; however, these improvements were not considered statistically significant.
Bench press performance actually went down a bit from The effect size calculation indicates this was only a small or negligible effect La Fata et al. Another study Byrne et al. Seven year-old male recreational cyclists consumed about 30 ounces almost 4 cups of either cold 36° F or warm ° F flavored water over a period of 35 minutes of pre-exercise rest.
Among those who drank the cold water, body temperature was lower both before starting and after five to 25 minutes of activity.
These subjects also cycled farther and their mean power output was greater in comparison to those who drank the warm water. Skin temperature, lactate, heart rate, perceived exertion and sweat loss, however, did not differ between the two groups.
While the exact mechanism is not known, it is suspected that brain temperature, internal thermoreception and sensory responses may be involved. Yet another study looked at the influence of beverage temperature on the palatability or how good it tasted to the exerciser.
The more palatable a drink is, the greater the likelihood that someone will consume it. In all the studies reviewed, consuming either cold ° F or cool ° F fluids during activity was preferred to drinking warm fluids.
The analysis showed that participants would consume about 50 percent more fluid during exercise when given cold or cool fluids.
Colder water is better for both performance gains and for keeping you and your clients going longer in hot conditions. And this applies to both before and during the exercise session, particularly for longer workouts.
In an article published in Nutrition Reviews, Eric Goulet asserts that hydration strategies become even more important when endurance exercise exceeds one hour. Previous studies have demonstrated that it only takes a 3 percent reduction in body weight for performance to be significantly decreased.
The type of fluid one uses to hydrate should be based, at least in part, on the duration of the event. The American Council on Exercise advises pre-loading with an electrolyte solution two hours before an endurance event or long-duration workout, and then switching to water immediately before starting.
Be careful not to hydrate to the point of getting stomach cramps, which is often a spasm of the thoracic tendons. If the event or workout lasts less than an hour, water is all that is needed. If the event is 60 to 90 minutes in duration, then some electrolyte replacement is advised.
If the event goes into the to minute range, electrolytes and carbohydrates should be replenished. And, if the event or workout exceeds two hours, you probably need to consider utilizing all the previously mentioned items, plus some amino acids, particularly branched-chain amino acids, especially if glycogen depletion is likely Antonio and Stout, So remember, to help you and your clients keep your cool during hot and heavy workouts, keep drinking cold fluids about every 15 to 20 minutes.
Antonio, J. and Stout, J. Sports Supplements. Burdon, C. et al.
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