Hydration Guidelines for Athletes

Why is drinking adequate fluids important?

􀂾 Your body does not have a water reservoir for storage, therefore it is
important to replace fluids every day.
􀂾 Maintains body temperature. Helps prevent you from overheating.
􀂾 Essential for digestion, absorption and removal of waste products.
􀂾 Helps transport nutrients and other body substances.
􀂾 Prevents dehydration
What can happen if I don’t drink enough water?
􀂾 Your strength and endurance will decrease.
􀂾 Heat exhaustion, heat stroke and even death.
􀂾 Cramping
Do NOT rely on your thirst mechanism to tell you to drink. If you feelthirsty, it is too late. Your body has begun to feel the effects from dehydration and your performance will suffer along with your body. Do NOT wait that long.Tweak these guidelines to meet your needs: Timing Recommendations Everyday Drink adequate fluids. Roughly 1 ml for every calorie consumed. For example, if youeat 4000 calories, drink 4000 ml of fluids (4L). 2 – 3 hours beforetraining /competition

17 oz of fluid Immediately prior to
training /competition
6 – 12 oz of fluid
Every 15 – 20
minutes during
training /competition

6 – 12 oz of fluid
Exercise longer than
one hour
Be sure to include a carbohydrate source in the form of solid, gel or sports drinks.
Consume roughly 30 – 60 grams of carbohydrate per hour. 600 – 1200 ml of a sports drink will fulfill this need.
After exercise 24 oz for every pound lost from the training session or competition.
Quick
Conversion
1000 ml = 1 liter
240 ml = 8 oz
1 liter ~ 32 oz
8 oz = 1 cup
Drink fluids early and often to replace water lost through sweating. Drink
fluids even if you train in a cold environment. Dehydration and decreased
performance can still occur. Your needs may increase on hot and humid
days.
Sports drinks: Are they necessary?
􀂾 More appropriate for sessions or events lasting more than one hour but
can be used for shorter sessions.
􀂾 Should contain 4 – 8% carbohydrate. Too much = cramping
􀂾 Carbohydrate should yield glucose or combination containing glucose.
􀂾 Appropriate after an overnight fast or inadequate pre-exercise.
Over hydration
Too much water can be bad because it can lead to low sodium levels
(hyponatremia)
How to avoid over hydration:
􀂾 Don’t drink more than you sweat.
􀂾 Drink sports drinks because they contain some sodium and decrease
the likelihood of hyponatremia.