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Water, water, everywhere * What does it mean for an athlete?
The body can go days without food, but not without fluid. Proper hydration allows optimal neuromuscular function to occur, helps muscles to recover quickly and keeps your mind sharp. It even delays the onset effects of fatigue by providing mental and physical refreshment.
Dehydration of 2 percent of body weight begins to compromise physiological function, and loss of 3 percent or more brings the added risk of heat illness, such as heat exhaustion. Surprisingly, most people who exercise for 30 minutes or longer will lose about 3 percent of their body weight. Athletes (and other active individuals) should strive to keep their fluid loss at or below 2 percent to maintain peak performance. This is easy to measure?just weigh yourself before and after activities. You should lose less than two pounds for every 100 pounds you weigh.
How can you minimize water loss and maximize performance?
Follow these instructions before, during and after your sports activities:
- 2-3 hours before exercise?drink 17 to 20 oz. water
- Just before exercise?drink another 7 to 10 oz. water
(Now your "tank is full," and you are properly hydrated.)
- For every 10 minutes of exercise? drink 10 oz. water
- Within 2 hours after exercise? rehydrate by drinking 17-20 oz. water
This may seem like a lot of fluid, but that's because we seldom drink enough. Your body will adjust to the extra fluid intake. Your urine should be relatively clear; if it isn't, drink more fluid.
For pre-adolescents or adolescents, body size may not allow this much fluid intake, so adjust the volume for children. Kids will often run until they drop, so don't wait for them to say they're thirsty
What to Drink
Water is the best fluid for hydration, and cool (not cold) beverages are better than warm beverages, because they are absorbed into the body better. Fruit juice or sports drinks are not bad choices, followed by sugary drinks, and finally carbonated sodas. Any fluid is better than no fluid, but the more water the better.
If you have trouble getting kids to drink enough water, or they say they don't want anything to drink, make it as palatable as possible, by offering a sports drink or lemonade, for instance.
Different Seasons and Sports
Modify your fluid intake for seasons and temperatures, using common sense. High temperatures and humidity will require greater amounts of fluid. If your body has to produce more fluid to cool itself, for example from excessive clothing or heat, you'll need to drink more or risk becoming dehydrated.
Different sports don't require different levels of fluid intake. For example, swimmers and runners should drink the same amount of water. However, increased intensity of exercise means you'll need to drink more.
To avoid shocking your body with heat, try to avoid exercising during warm weather in the heat of the day. Before 7 a.m. or after 7 p.m. are optimal times to exercise on hot days. If you work in an air-conditioned office during the day and exercise outside after work, try to expose your body to the warm weather during your lunch break. This will help your body get used to the elements.
Even during cold weather, hydration is still important. Also, hypothermia can be more of a problem during cold weather, or after a rain. Keep warm, dry clothing in your car or nearby, and if you become wet or chilled, use the dry clothing to warm up your core temperature.
Want More Information?
If you would like more information on how proper hydration can enhance performance, our athletic trainers are available to meet with your team, class or community group for free. We can provide tools and information to encourage peak performance. | 
