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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 session: Battle of the Beverages Analyze 16+ beverages according to hydration guidelines Will need calculator. Your Daily Fluid Needs.
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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 session: Battle of the Beverages • Analyze 16+ beverages according to hydration guidelines • Will need calculator
Your Daily Fluid Needs • Drink water throughout day • Fluids: • Body weight (lbs) divided by 2 = ounces per day • Do not overhydrate. Dilutes sodium in blood. Leads to brain swelling, headache, confusion • Indicators of hydration: • When exercising, thirst not good indicator • Pale yellow urine
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 get O2 to muscle • Dehydration heart rate & body temperature
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
Hydration: CQ Revised How many ounces of fluids do you need each day? Back of card: REVISED Your weight (lbs) divided by 2 = ounces of fluids/day
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.
Alcohol • Poor energy source because it doesn’t 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 • Don’t use to replace fluids after exercise.
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?
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)
During Exercise • Thirst not adequate indicator of need during exercise • Create hydration plan • Exercise <60 minutes • Water to replace fluids and keep body temp from • Exercise >60 minutes • Sports drink for increased stamina. They provide water, glucose & sodium
During Exercise: Carbohydrates • Choose a drink with 4-8% carb concentration • 4-8% = 10-18 grams/8 ounce drink • Cool drinks may increase consumption; not absorption • >8% 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 1stingredient fructose (or high fructose corn syrup) • Several types of sugar increase absorption
During Exercise: Electrolytes • Sodium, chloride & potassium maintain: • Blood volume and blood pressure • Muscle contractions • Nerve impulses • Sodium is most important to replace • Consume 100-200 mg per 8 oz. • Don’t take potassium supplements • Choose drinks with <10% DV for potassium
During: How much to drink? • 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz./hour • 30-60 grams glucose/hr • > 60 grams/hr.-bloating, cramping & diarrhea • Small amounts better tolerated than large amounts.
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
Battle of the Beverages Powerade Nutrition Facts Go to Ingredients: Types of Sugar • Sucrose (sugar) = glucose & fructose • Fruit or vegetable = fructose • Dextrose & Maltodextrin = glucose • HFCS: 1.fructose 2.glucose • Sucralose is artificial sweetener Go to Nutrition Facts Label % Carbs: Use following formula: Grams of carbs ÷ ml per serving size x 100 = % carbs Note: Do Not use % Daily Value Sodium per 8 ounces: Use formula: Sodium (mg) ÷ ounces per serving = mg sodium per ounce x 8 = mg sodium/8 ounce serving.
Before Exercise 1. Any drinks potential ergogenic aids? Does the label tell you mg. of caffeine? During Exercise (>60 minutes) 2. Which drinks best to avoid because 1st type of sugar is fructose or high fructose corn syrup? 3. Which drinks do you want to avoid because high in potassium (>10% DV)? 4. Which drinks provide 4-8% carbs? Of these, which ones have 100-200 mg sodium per 8 oz.? 5. Your top drink recommendation(s)? Why? After Exercise 6. What drinks provide protein & carbs for recovery (10 g protein & 25 g carbs)? Overall surprises?
