An athlete’s hydration plays a significant roll in how well they will perform during training and competition.
Before: Start well hydrated! Optimal hydration requires a balance of both fluids and electrolytes.
Before: Start well hydrated! Optimal hydration requires a balance of both fluids and electrolytes. Electrolytes are minerals such as potassium, magnesium, calcium and Sodium. Sodium and chloride are the most common electrolytes lost through sweat and their losses can cause imbalances that undermine performance.
Beginning your training or competition well hydrated will help prevent cramps and getting tired too quickly
4 hours prior to exercise drink at least 2 cups of fluid. Water is typically your best option
2 hours prior to exercise drink another cup or two if you have not urinated or if you have dark colored urine
Start your hydration plan early. Attempts to drink lots of fluids immediately prior to your event will increase the risk of having to urinate during training or competition
During: Drink water early and often! Do not wait until you are thirsty
Approximately 16-24 fl oz every 20 minutes throughout training
Drink beyond your thirst. Thirst is not a good indicator of dehydration. Drink fluids before you feel thirsty.
After: The goal is to replenish any fluids and electrolytes you lost during training or competition
Consuming electrolytes during recovery will help you retain the fluids you drink
Athletes with high sweat rates or in hot and humid conditions should record their weight before and after training. Replace every 1 pound of weight lost with 16-24 fl oz of water
What to drink: Water! Water! Water!
Before exercise, if all nutritional needs are met, just drinking water is sufficient. Pre training or competition meal should supply you with all your electrolyte needs
During exercise, if the event lasts 45 minutes or less consuming only water is enough. Events longer than 45 minutes may require a sports drink to help replace electrolytes lost in sweat
After exercise, if time permits, eating a normal meal and drinking water will replenish all your fluid and electrolyte needs. If eating a meal is not an option then you may need to have a sports drink to replace lost electrolytes
What not to drink:
Beverages with more than 8% carbohydrate concentration (sugar) will slow the rate of fluid absorption in your body and could lead to dehydration
Stay away from energy drinks, sodas, and fruit juices
Signs of dehydration: Dehydration will lead to decreased performance
Thirst
Dry mouth
Headache
Dizziness
Muscle cramps
Nausea
Dark urine
Irritability
Remember, sweat rate is unique to each athlete. Factors that may create the need for changes to the above recommendations could include age, sex, body composition, diet, weather, and intensity of training.
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