When vigorous exercise causes an athlete to break out in a sweat, the body loses critical fluids and sends signals to the brain telling the athlete to rehydrate. Replenishing the body's reservoir of fluids prevents muscles from cramping and stabilizes the body's core temperature, guarding against overheating. However, knowing what fluids to drink, as well as when and how much of those fluids to take in, makes a big difference between achieving peak performance and sitting on the sidelines due to dehydration.
Why Hydration Matters
Water comprises 60 percent of the body's mass and 73 percent of muscle mass, making water essential to the body's temperature regulation. When athletes sweat, the blood stream loses fluid, making it difficult for the body to efficiently transport fluids to important muscles and keep itself cool. Exercising in hot weather compounds the loss of fluid, since radiant heat from the sun causes the human body to lose fluids at an even more rapid pace. When the body loses fluids without replacing them, muscles cramp and the body fatigues, slowing down the athlete.
Drinking Water
Athletes should drink water throughout the day, consuming at least eight, 8-oz. servings of water per day, according to the Mayo Clinic. Drinking water becomes even more important before, during and after exercise to keep the athlete hydrated. According to the American Council on Fitness, athletes should drink 16 to 20 oz. of water two to three hours before exercise, then another 8 oz. of water a half-hour before exercising. During exercise, athletes should drink 7 to 10 oz. of water every 10 to 20 minutes, whether during a break in practice, a timeout in a game or a water stop during a race. Then, after exercising, an athlete should drink at least 8 oz. of water within 30 minutes of the workout's conclusion.
Sports Drinks
During lengthy workouts, games or races lasting more than an hour, athletes burn through more than just water as they sweat. Extended periods of exercise cause an athlete to dip into the body's stored energy supplies of carbohydrates and electrolytes, which an athlete replaces using sports drink. Consume a sports drink at 15-minute intervals during these workouts, in addition to regularly drinking water. However, a typical serving of sports drink contains between 250 and 350 calories, so beware of increased intake of sugar and calories, as well as any drinks that could contain caffeine. When consumed rapidly on an empty stomach, sugary or caffeinated drinks cause sudden spikes and subsequent drops in blood-sugar levels, leaving an athlete feeling dizzy or light-headed.
Protein Drinks
Immediately after an athlete finishes a lengthy workout, an intense game or a challenging race, he should restore lost carbohydrate stores and repair muscles with protein using a protein shake or a cold glass of milk within 30 minutes of exercising. Low-fat chocolate milk has long proven a favorite of endurance athletes after a workout or competition, not only for its sweet taste, but also for its balance of carbohydrates from lactose and its protein content. Milk or protein drinks replenish lots of lost nutrients and help the athlete prepare for his next performance, keeping the body at its peak.
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