Drink Up! The Importance of Staying Hydrated
Kat Hilgeman, ATC/LAT
Maintaining proper hydration is essential for optimizing athletic performance at all levels of competition. Since water makes up approximately ¾ of an individuals lean body mass, rehydrating after exercises is essential to keep the body in proper balance. Water can be obtained by the body through beverages (60%), food (30%), & metabolic by-products (10%). The easiest way to replenish fluid lost during exercise is through consuming fluids such as water or electrolyte filled beverages.
Why is hydration important?
Athletes need to pay close attention to hydration due to the extra loss of fluid that occurs with exercise & sweating. Excess sweating can result in dehydration, or the loss of water and salts essential for normal body function. Symptoms of dehydration include, muscle cramps, muscle fatigue, diminished performance, headaches, loss of coordination, inability to pay attention, dizziness, and nausea. A major consequence of dehydration is an increase in core temperature during physical activity, with core temperature rising an additional 0.15-0.20 C for every 1% of body weight loss from sweating during activity2. A body weight reduction of 2% or more can impair performance and result in negative physiologic side effects3. Additionally, the greater the % of dehydration, the more negative the impact on the body systems and overall athletic performance. Therefore, the benefits of staying hydrated during exercise include reducing the stress on the body’s circulatory system & decreasing the risk of overheating1.
Compared with adults, kids regularly have lower sweat rates and tend to gain more heat through radiation & convection. Therefore, children have a reduced ability to lose body heat through sweat evaporation and an increased chance of heat illness. This characteristic of kids makes encouraging drinking and maintaining hydration a major priority in youth sports.
What if I’m not thirsty?
Unfortunately, by the time you feel thirsty, you are already dehydrated5. Therefore, it is important to be aware of drinking consistently throughout the day, especially on practice or game days
How much do I need to drink?
The American College of Sports Medicine recommends an individual drinks at least 16 oz. of fluid about 2 hours before exercise. An additional 6-8 oz. every 15 minutes during exercise, and 16 oz. of fluid post activity for every pound of weight lost while exercising1.
It is important to know that drinking too much water can be a problem as well. Excessive amounts of only water can lead to hyponatremia, a dangerously low level of sodium in the blood. In order to avoid this, it is important to intake electrolyte filled sports drinks such as Gatorade or Powerade. An additional benefit of these sports drinks is added flavor, which encourages kids to consume up to 90% more fluid then if offered water alone4.
Conclusion
Drink a variety of water and electrolyte beverages. Drink often throughout the day to avoid feeling thirsty and subsequently, dehydration. Remember to intake additional fluid on practice & game days. Failure to remain hydrated can result in decreased body function as well as a decrease in athletic performance.
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1. American College of Sports Medicine: Position stand: Exercise and fluid replacement. Med Sci Sports Exerc 1996, 28:i–vii.
2. Casa DJ, Armstrong LE, Hillman SK, Montain SJ, et al.: National Athletic Trainers’ Association position statement: fluid replacement for athletes. J Athl Train 2000, 35:212–224.
3. Gonzalez-Alonso J, Heaps CL, Coyle EF: Rehydration after exercise with common beverages and water. Int J Sports Med 1992, 13:399–406
4. Passe, D.H., M. Horn and Murray. Palatability and voluntary intake of sports beverages, diluted fruit juices, and water during exercise. Med Sci Sports Exerc 1999, 31: 5322.
5. Peterson, James A, Take Ten: Need-to-Know Dont's About Hydration. ACSM'S Health & Fitness Journal 2010, 14(5):50.
6. Peterson, James A, Take Ten: Need-to-Know Facts About the Body’s Need for Water and Hydration. ACSM'S Health & Fitness Journal, 2004, 8(4):44.
