For athletes, adequate intake and replacement of fluids is needed to promote the healthy, safe and optimal physical performance when participating in regular physical activity.(1)
While water does not provide any direct energy to the body, it is recognized by many as the most essential nutrient. This is because most functions in the body are dependent on water. Athletes have an increased need for water due to water's role in the transportation of oxygen and its role in body temperature regulation.
Fluid Needs Prior to Exercise
It is important for athletes to drink adequate amounts of fluid prior to exercise to help maintain body temperature. Athletes who start exercise with low body water stores have a faster rise in body core temperature and greater cardiovascular strain. Both the duration and intensity of exercise can be decreased if sufficient fluids are not taken prior to exercise.
Fluid Needs during Exercise
Adequate fluid intake during excise is very important to replace water that is lost due to sweating. Poor fluid replacement can lead to dehydration. Athletes should not just depend on thirst as a predictor of fluid needs. Research shows that most individuals only replace about two-thirds of the water lost from sweat when only using thirst as a guide.
An athlete should be encouraged to consume the maximal amount of fluids during exercise that can be tolerated without gastrointestinal discomfort. Increasing the palatability of the fluids is one way of improving the intake of fluids. Temperature and flavoring can help improve intake. Beverages that are sweetened and cold are most likely to be the most palatable. The addition of a carbohydrate to the fluid can also help enhance the absorption of the water and help restore muscle glycogen
Fluids Needs after Exercise
The goal of fluid intake after exercise is to consume a volume of fluid greater than that sweat lost during exercise. It is recommended to drink 24 ounces of fluid for every 16 ounces of weight lost during exercise. Fluids that include carbohydrate and electrolytes can be used to help increase recovery time.
Fluid Intake Guidelines
The following chart (2) provides an estimated fluid intake for athletes. A good rule of thumb to remember when drinking fluid is it that one normal mouthful equal about one ounce.
- One to two hours before exercise: 16 ounce of fluid
- 15-30 minutes before exercise: 10-16 ounces of fluid
- Every 10-15 min during exercise: six to eight ounces of fluid
- After event: replace weight lost
An athlete should remember that when starting a fluid routine, it will take the body time to become accustomed to the increased level of intake. Though sufficient fluid intake may be difficult to accomplish, adequate fluid intake is important to help an athlete to allow the highest level of performance and to prevent dehydration.
References:
- Convertino, Armstrong, Coyle, Mack, Sawka, Senay, and Sherman. “American College of Sports Medicine position stand: Exercise and fluid replacement”. Med Sci Sports Exerc.1996; 28(1):i-vii.
- Melivn H Williams. Nutrition for Health, Fitness and Sports. New York: McGrall Hill. 2005.
 |
