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Tuesday, July 1, 2008
Hydration. Is It Hype?
Greater Louisville, KY
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By: Sandra Meyerowitz, MPH, RD, LD
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Here’s why it’s important to replace fluids you lose while working out or practicing--and a good way to figure out how much you need.
No matter your sport, you should pay close attention to what you drink, how often you drink, and how much you drink. It is not the type of sport you play, but rather the time and intensity of your workouts that are important.
What’s the big deal about water? Considering the fact that your body is 75 percent water, it’s not surprising that water plays an important role in your health. Here’s the short list of water’s jobs: It regulates your body's temperature, carries nutrients and oxygen to cells, removes wastes from inside your body, and cushions joints and protects organs and tissues. Dehydration puts a strain on your heart by decreasing blood volume and increasing body temperature, which can lead to heat stroke. Dehydration also clouds your thinking, making you less able to think on your feet. None of these conditions is going to help you win.
Through sweating, breathing and urination, the average person loses 8-10 cups of water per day–without strenuous exercise. Therefore it is critical to replace what you lose when you are on the field or the court for hours on hot, humid summer days.
The good news is that water is in most foods you eat, especially fresh fruits and vegetables, so try to eat 5-7 servings of fruits and vegetables each day. These fresh foods are also good for providing other nutrients to keep you healthy and strong.
Drinking water is not your only option for hydration. All fluids count toward your overall intake (except alcohol). However, beverages with caffeine will cause you to run to the bathroom more often. This can be disruptive during your playing time. You will benefit more from fluids that do not have a lot of sugar, such as sodas. During exercise, drink sports drinks instead of water. Sports drinks are absorbed more quickly into your body.
How much is enough? Next time you are in the bathroom check out the color of your urine. If it’s pale yellow, then you are staying hydrated. If it is a darker shade, then you may be behind in the fluid department.
There is another way to figure out how much fluid you need. Weigh yourself before and after you work out, without clothes. Chances are you weigh less after a hard workout. This is water loss, not fat loss. People sweat at different rates so this method allows you to adjust your intake to your own body’s needs. Drink 20 oz for every pound lost. If you expect to perform well the next time, then you must replace the lost fluids after each workout.
Waiting until you are thirsty is not a good way to tell if you need fluids because often you are already dehydrated by the time you feel thirsty. Drink throughout the day and follow the guidelines below on the days you are training or have events.
Hydration tips:
● Sports drinks provide the right mix of carbohydrates (needed for energy) and electrolytes (like sodium and potassium lost in sweat) to be absorbed quickly.
● Drink 16-20 ounces within two hours pre-event.
● Drink 8-10 oz immediately before playing.
● Drink 6-8 ounces every 15-20 minutes during an event or training session. Take advantage of short breaks during time-outs, half-time or changing sides.
● Replenish after an event with 20 oz for every pound lost.
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