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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 Setting up a hydration plan Battle of the beverages. Your daily fluid needs. Drink water throughout day Your fluid needs:

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hydration overview
Hydration: Overview
  • Hydration
    • Your daily fluid needs
    • How exercise increases your need
  • What and how much to drink
    • Before, during and after exercise
    • Setting up a hydration plan
  • Battle of the beverages
your daily fluid needs
Your daily fluid needs
  • Drink water throughout day
  • Your fluid needs:
    • Body weight (lbs.) divided by 2 = ounces per day
  • Indicators of hydration:
    • Pale yellow urine
    • Relatively frequent
exercise increases fluid needs
Exercise Increases Fluid Needs
  • Working muscles generate heat. We sweat (lose water) to get rid of this heat.
    • If water is not replaced, the body decreases sweat rate to conserve blood volume
    • Heart works harder to move blood
  • 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 rate and body temperature increase
pre exercise hydration
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
before exercise fluid intake
Before Exercise: Fluid Intake
  • Drink 1-2 cups of water (fluids) about 2 hours prior
  • Consuming fluid prior to exercise lowers core temps & heart rates during exercise when compared with no fluid consumption.
alcohol
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
Caffeine
  • 1 hour prior: 3-6 mg of caffeine per kg. of body weight improves performance during prolonged endurance exercise.
    • Weight (lbs) ÷ 2.2 = kilograms
  • 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
during exercise
During Exercise
  • Thirst not an adequate indicator of need
    • Create hydration plan
  • Exercise < 60 minutes
    • Water
  • Exercise > 60 minutes
    • Sports drink for increased stamina
    • Provides water, carbs & sodium
during exercise carbohydrates
During Exercise: Carbohydrates
  • Choose a drink with 4-8% carb content
  • What type of carbohydrates (sugars)?
    • Glucose, sucrose & maltodextrin are absorbed faster than fructose
    • Sports drinks use small amounts of fructose
    • Do not choose drink that is solely fructose
  • Several types of sugar increase absorption
carbohydrate calculation
% Carbohydrate Calculation
  • Look at the Nutrition or Supplement Facts Label
  • Determine the # grams of carbohydrate in 8 ounce (240 ml) serving size
  • Grams of carbs ÷ 240 ml x 100 = % carbohydrate content.
during exercise electrolytes
During Exercise: Electrolytes
  • Sodium, chloride & potassium help maintain:
    • Body fluid levels
    • Muscle contractions
    • Nerve impulses
  • Sodium is most important to replace
    • Recommended: 100-200 mg per 8 oz.
    • Read Nutrition Facts Panel: Avoid products containing >10% Daily Value of any electrolytes
    • Don’t take potassium supplements
during how much to drink
During: How much to drink?
  • 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz/hour
  • 30-60 grams carbs/hour
  • > 60 grams/hr -bloating, cramping & diarrhea
  • Small amounts better tolerated than large amounts.
after exercise
After Exercise
  • Drink 24 oz. (3 c.) fluid for every lb. lost
  • Sodium in drinks help promote hydration
  • Monitor hydration by urine color & volume
  • What about carbs & protein?
after exercise carbohydrates
After Exercise: Carbohydrates
  • Within 30 minutes after exercise:
    • Best to consume carb drink - chocolate milk or sports drink
    • Sucrose and glucose are better at restoring glycogen than fructose from fruit
  • Replacing glycogen after strenuous training helps minimize fatigue
    • First 2 hours, replaced at 8%per hour: then 5%/hour
after exercise protein
After Exercise: Protein
  • Does it promote protein synthesis?
    • Cyclists drank carb-only, protein-only and carb-protein drink 2 hours after workout
    • Carb-protein drink had greatest insulin levels –deducted this would lead to protein production
  • Does it help replenish glycogen?
    • Carb-protein drink provided more energy (43%) than other drinks & enhanced glycogen stores
    • Other studies have not replicated results
    • Energy content most important to make glycogen
after exercise protein1
After Exercise: Protein
  • Current recommendation:
    • Consume 6-20 grams of essential amino acids in post exercise meal
  • For recovery, consume protein & carbs as soon as possible and within 3 hours after exercise.
hydration plan extra credit
Hydration Plan (extra credit)
  • Title note card: Hydration Plan
  • Name on upper right corner

Review what you learned about hydration. Write down at least 2 things to know about what & how much to drink for exercise lasting >1 hour.

Open note & book, may work with others.

  • Before:
  • During:
  • After:
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