Staying hydrated is essential for
everyone, but athletes have an even greater need to maintain proper hydration.
Water is the most important nutrient for life and has many important functions
including regulating temperature, lubricating joints and transporting nutrients
and waste throughout the body.
Staying hydrated is particularly important during exercise. Adequate fluid
intake is essential for comfort, performance and safety. The longer and more
intense the exercise, the more important it will be to re-hydrate your body with the proper fluids. Research has found that athletes who lose as little as two percent of their body weight
through sweating, have a drop in blood volume which causes the heart to work
harder to circulate blood. A drop in blood volume may also lead to muscle
cramps, dizziness, fatigue and (in severe cases) heat illnesses including: Heat Exhaustion & Heat Stroke. Some common causes for dehydration in athletes can be (but aren't limited to): inadequate fluid intake, excessive sweating, failure to replace fluid loss during and
after exercise, & exercising in dry/hot weather.
How much water should I drink?
Finding the right amount of fluid to drink depends upon a
variety of individual factors including: length and intensity of exercise, how much you sweat, weight, and other individual differences. There are, however, two simple methods of
estimating adequate hydration:
- Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
- Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.
