Sports Nutrition Developed by the Gatorade Sports Science Institute

Here is some great information on dehydration, hydration, and sports nutrition provided by the Gatorade Sports Science Institute. Read on and improve your running this summer! See you on the road! Susan S. Paul, Track Shack Foundation Program Director.

Know the Warning Signs of Dehydration

Drink to replace fluid Loss
After a long workout, when you lose a pound or two of weight you may think this is fat loss. However, rapid weight loss is an indicator of fluid loss and not of desirable body-weight change.

When you lose this type of weight, you’re losing fluids that your body needs in order to perform and function properly. That’s why it’s important to replace the amount of fluid lost in sweat so that you are able to feel and perform at your best. The best way to stay properly hydrated is to drink to match your fluid losses (mainly through sweat).

An easy way to gauge your hourly sweat rate when active is by using the following equation:
Weight lost during exercise (in ounces) + Fluid consumed during exercise (in ounces) = The amount you SHOULD be drinking

Note: 16 ounces of fluid equals 1 pound of fluid loss. The above equation does not account for any urine loss.

Recommended Drinking Guidelines
However, if you are unable to determine your hourly sweat rate or don’t have access to a scale, a good rule of thumb is to use the following fluid recommendations, which are based on the NATA Fluid Position Statement for Athletes:

Before:
· Drink 17 to 20 ounces two or three hours before activity
· Drink 7 to 10 ounces 10 to 20 minutes before working out

During:
· Drink approximately 5 to 10 ounces every 15 minutes

After:
· Drink approximately 20 ounces within two hours for every pound of weight lost
Note: Typically, one gulp of fluid equals one ounce

Choose the Right Hydration Beverage
Select a beverage that will help you stay optimally hydrated before, during and after a workout. Below are some of the more popular hydration beverages:

Plain Water- While plain water provides fluid that is essential for bodily function, it can be challenging for active people to drink enough plain H20 to stay well hydrated. In fact, research shows that active people tend to replenish only about half of the fluids they lose during a workout when they drink just plain water. This is due to water’s lack of taste and flavor, and the fact that water can shut off the thirst mechanism prematurely.

Fitness Waters- A fitness water is a lightly flavored alternative to plain water to help active people drink more and stay better hydrated. Look for a fitness water that is low in calories, such as Propel Fitness Water, which contains just 10 calories per eight ounces.

Sports Drinks- for those who need to re-hydrate and re-fuel for performance, a sports drink, such as Gatorade, is the optimal beverage of choice. Sports drinks contain flavor as well as electrolytes to replace what is lost through sweat. Sports drinks also contain the proper amount of carbohydrates (14 grams per eight ounces) that fuel working muscles and fight fatigue.

Eat Well-Balanced Foods
To enhance workouts, maintain stamina and increase strength try incorporating these foods that contain the right kind of fuel.

For more information on sports nutrition, visit gssiweb.org.