During exercise your body loses water through sweat. Especially on warm days, athletes who fail to replace lost fluids are at risk for decreased performance and even bodily damage. To prevent adverse side effects from water loss, athletes should aim to drink enough water throughout the day and during exercise.
Water Loss and Sports Performance
According to the American College of Sports Medicine, dehydration resulting in as little as a one percent loss in body weight can have an adverse impact on sports performance. Clinical dehydration begins at a 3 percent loss in body weight, which for a 150-lb. athlete would result in a loss of 6 lbs. Dehydration can cause the body temperature to rise to dangerous levels, raises your risk for heat stroke, reduces cardiac output and can lead to physical and mental exhaustion.
How Much Water to Drink
The American Council on Exercise recommends beginning your hydration plan long before your workout to prevent dehydration. Women should aim to drink at least 91 oz. of water daily, and men should try for at least 125 oz. The more you exercise, the more fluids you’ll need. Tea, 100 percent fruit juices and foods with high water content, such as fruits and vegetables, can help you meet your daily water requirements. Drink 16 oz. of water in the two hours prior to your workout, and bring water with you if you’ll be exercising for more than an hour or in extreme heat.
Replacing Electrolytes
Water isn’t the only thing you lose through sweat. You also lose electrolytes, including sodium, calcium, potassium, magnesium and chlorine, that carry an electric charge and are vital for maintaining body fluids, blood acidity and muscle action. If you’re exercising for longer than an hour, are a heavy sweater or are working out on a hot day, drinking plain water during your workout isn’t enough. You’ll need to replace electrolytes with a sports drink or electrolyte tablets.
Beware of Hyponatremia
Staying hydrated is crucial for exercise performance, but it is possible to drink too much water. Overhydration can lead to hyponatremia, a condition that occurs due to abnormally low blood sodium levels. Drinking too much water will dilute the electrolytes in your blood, causing an imbalance. Hyponatremia most commonly occurs in endurance athletes, such as marathoners, ultramarathoners and triathletes. Symptoms of hyponatremia include fatigue, confusion, nausea, vomiting, headache, muscle weakness, spasms or cramps and seizures. Prevent hyponatremia by choosing sports drinks with electrolytes for long workouts and keeping track of your fluid intake.
Member Comments