Hydration
Often overlooked, a key component of athletic performance is proper
hydration. Even a small reduction (i.e., 5%) in body fluids can cause a
decrease in endurance, reaction time and/or concentration. As an
athlete, knowing the proper way to hydrate can help you to maintain
optimal levels of performance.
How much do I need to drink?
The American College of Sports Medicine has set guidelines regarding
hydration and sports. Pre-exercise fluid intake should be 16 ounces or 2
cups of fluid, 2 hours prior to exercising. Fluid intake during exercise
should be 5 to 10 ounces or 1 cup of fluid every 15 to 20 minutes.
Post-exercise fluid intake should be no less than 1 cup every 15 to
20 minutes for a duration of 2 hours after exercising, or 4 cups of
fluid per each pound of body weight loss. The level of activity,
environmental conditions and rate of sweat all need to be considered
when determining pre-exercise, mid-exercise and post-exercise hydration.
What should I drink?
Research has shown both water and sport drinks to be excellent
sources for maintaining proper hydration. In exercise sessions lasting
less than sixty minutes, water is just as effective as sport drinks in
sustaining performance levels. However, certain sport drinks containing
6-8% carbohydrates have been shown to be more effective than water in
maintaining performance levels for sessions lasting longer than 60
minutes. In addition, sport drinks containing 6-8% carbohydrates tend to
be less upsetting to the stomach and are quickly absorbed by your body.
How do I know if I am well hydrated?
An easy way to determine if you are in need of fluids is to check the
color of your urine. If the color is pale yellow or clear, then you are
well hydrated. If the color is darker than pale yellow, then you're
probably dehydrated. Do not rely solely on thirst as an indicator of
dehydration – thirst is an emergency warning signal. By the time you're
thirsty, you're already dehydrated. And surprisingly, once you've
quenched your thirst, you may not be fully re-hydrated.
By maintaining proper levels of hydration, you can improve
performance and decrease the chance for injury. Pre-exercise,
mid-exercise and post-exercise fluid consumption is an easy addition to
make your exercise sessions more beneficial.
For more information about hydration, other sports medicine topics or
to schedule a Free Injury Evaluation, call the Aurora Sports Medicine
Hotline™ at 414-219-7776 or 800-219-7776.
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