Running Training Talk...............................
Fluid Replacement Recommendations
May 2009
Contributed by: Susan Paul, MS, TSF Training Program Director
Source: Florida Hospital Rehabilitation and Sports Medicine
Exercise-induced dehydration occurs when the body is low in fluids because a person is not drinking enough to replace what is lost during exercise. Adequate consumption of fluids during training and competition is a major factor in ensuring peak athletic performance. Athletic performance and physical function can be negatively influenced with as little as a 1.5 to 3 pound weight loss for a 150-pound individual. Any further weight loss due to dehydration increases an athlete’s risk of developing an exertional heat illness such as muscle cramping, heat exhaustion, or heat stroke. Most cases of dehydration can be prevented when hydration guidelines are followed.
KNOW THE SIGNS AND SYMPTOMS OF DEHYDRATION!
- Thirst
- Dizziness
- Nausea or vomiting
- Headache
- Muscle cramps and weakness
- Every large gulp or swallow equals about 1 ounce of fluid.
- Sport drinks help replace fluid, carbohydrate, and electrolytes lost in sweat.
- Chills
- Remind athletes to drink plenty of fluids with meals.
- Loss of body weight
- Decreased performance
A dehydrated, conscious athlete without stomach distress can be re-hydrated orally; whereas, an athlete who has had a change or loss of consciousness or stomach distress should be transported to a medical facility for treatment.
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WHEN AND HOW MUCH TO DRINK
- Before activity: drink 2-3 cups of water 2-3 hours before exercise
- During activity: drink 1/2 – 1 cup of water every 15-20 minutes
- Following activity: drink 2 cups for every pound of weight lost
WHAT TO DRINK
Ideally completed within 2 hours, re-hydration beverages should contain water to restore hydration status, carbohydrates to replenish sugar stores, and electrolytes to help speed up the process. It is recommended that beverages be cooler than room temperature and flavored to enhance taste and promote drinking. Fluids should be readily available and served in containers that allow adequate volumes to be drunk with ease and with minimal interruption of exercise. A fluid replacement beverage containing less than 6% carbohydrate should be used when exercise lasts longer than an hour or the exercise is extremely intense.
WHAT NOT TO DRINK
During activity avoid drinks with caffeine, high sugar content, alcohol or carbonation.
- Fruit juices/soft drinks are high in sugar which slows fluid absorption by the body
- If you’re active, carbonation can cause throat burn or promote an upset stomach
- All of the above can cause water to be drawn into the intestines and cause diarrhea
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ADDITIONAL HOT WEATHER HYDRATION TIPS
Don’t rely on thirst as an indicator of when to drink.
- Begin all exercise sessions well hydrated
- Monitor pre- and post-exercise body weight and urine color and volume
- Exact hydration amounts should be based on individual needs
- If possible, exercise in the shade and avoid the hottest times of the day
- Make sure you put fluids INTO instead of ONTO your body for adequate re-hydration
- Be aware of the signs and symptoms of dehydration
