Hydration Homemade Sports Drink 4 Tbsp sugar 1/4 tsp salt 1/4 c boiling water 1/4 c orange juice 3 3/4 c cold water In the bottom of a pitcher, dissolve the sugar and salt in the boiling water. Add the juice and cold water. Chill.

Water Solvent in which the chemistry of life occurs cell chemistry occurs in an aqueous medium water carries essential nutrients to cells water carries metabolic wastes away from cells hydrolysis & dehydration reaction stabilizes body temp Need 1.5 l/day

Body Heat Production: Exercise Hormones Nervous system Body temperature Ingestion of food Age

Heat Removal Exercise increases core temperature. For every L of O2 consumed during exercise ~5 kcal is produced only 1kcal is used for mechanical work the rest is heat Increases in core temperature: Increase blood flow to the skin Initiate sweating

Sweating and Fluid Loss Mild to moderate work and routine physical training typically result in whole-body sweat losses of about ~0.8-1.4 L/h. Evaporation of 1L of water from the skin will remove 573 kcal of heat from the body. Heat loss via evaporation of sweat is largely dependent on the humidity (proximate to the skin) in which the athlete is working. Individual sweat rates and fluid losses vary widely between athletes and across sports.

Dehydration and Performance If sweating is not compensated for with fluid intake performance is affected. Dehydration may explain some of the fatigue at the end of a long sporting event. Exercise performance is impaired by a fluid loss of 2% (this is 1.5L in a 155lb male athlete), Losses in excess of 5% can decrease work capacity by 30% (water weight loss of ~8lbs)

In cool laboratory conditions, VO2max has been shown to decrease with fluid losses > 2% BW... In the heat, sweat rates increase even more such that fluid intake must be even more closely monitored. 100% Exercise Capacity 80% 60% 1 2 3 4 5 Body weight loss (%)

How does sweating (fluid loss) work to decrease performance? increase in plasma osmolarity (higher concentration of solute in solution) release of vasopressin (ADH) from the posterior pituitary gland. ADH causes the kidney to re-absorb water Urine volume goes DOWN dramatically to preserve blood osmolarity, volume and pressure As exercise progresses, the transfer of body water into the plasma cannot keep up with sweat losses so...performance decreases.

How can I tell how much I’m sweating? Pre exercise weight 55 kg Post-exercise weight 53.5 kg Volume of fluid consumed during exercise 1 kg Exercise duration 2 h Calculations Fluid deficit (L) = 55 kg – 53.5kg = 1.5 kg Total sweat loss (L) = 1.5 kg + 1 kg = 2.5 kg Sweat rate (L/h) = 2.5 kg / 2hr = 1.25 L/h

Hydration & Rehydration 1 Urine Color Chart Assess Hydration 1, 2, or 3: Well Hydrated 7 or Darker: Dehydrated 2 3 4 5 6 7 8

Daily Water Balance Athletes need to be fully hydrated before training/competition The average sedentary person excretes about 2700 milliliters of water/day (1400 from urine, 1100 sweat/breath) To replace that 2700 ml, get: 300-400 ml from metabolism, 1000 ml from food and 1300-1400 ml from beverages 2700 ml

Athletes and Daily Water Balance

Athletes and Fluid Intake Athletes have to consider their daily water balance and sweat loss during exercise when they construct a hydration plan. Choices to maintain/increase fluid intake: Water CHO drinks Choc Milk

Athletes should consume enough water throughout exercise that their weight remains constant (if possible) Guidelines for fluid intake are VERY general due to the variability of sweat rates among individuals. Good rule of thumb is to consume something every fifteen minutes (8-12 oz.)

After Exercise Drink 150% of water weight loss to achieve normal hydration 6hrs post-exercise (this accounts for reduced urine output) Pure water may not be the ideal recovery drink: Causes rapid fall in plasma sodium and thus plasma osmolarity which reduce the stimulation to drink and also increases urine output. This can delay the re-hydration process

CHO (glucose, glucose polymers) What to drink then? Plasma volume is rapidly restored if some sodium chloride is added (77mol or 0.45g/L) Sodium: Helps maintain thirst, delays urine production Potassium: Thought to promote intracellular hydration (little evidence to support this, but it sounds good) CHO (glucose, glucose polymers) More likely to continue drinking fluid if beverage is sweetened (taste) vs. pure water Presence of glucose stimulates fluid absorption We know it helps with muscle glycogen re-synthesis

CHO Sports Drinks The goal of the carbohydrate content is to provide the appropriate CHO concentration while preventing gastrointestinal disturbances. At 6-8% carbohydrate concentration, sports drinks have can be absorbed 30% faster than water. The composition of the carbohydrates in sports drinks is another variable that affects the effectiveness of the drink To Hydrate Effectively: Replenish electrolytes. Provide energy for working muscles to enhance performance and speed recovery.

Gatorade 6% Carbohydrate-electrolyte solution. 14 g of CHO (sugar) in 8 fl oz. 110 mg of Na+ in 8 fl oz. 30 mg of K+ in 8 fl oz. 90 mg of Cl- in 8 fl oz. Retail Price $1-2.

Powerade 7% Carbohydrate-electrolyte drink. 18 g of CHO in 8 fl oz with 15 g as sugar. 53 mg of Na+ in 8 fl oz. 34 mg of K+ in 8 fl oz. Retail Price $1-2.

Flavored Water Propel Fitness Water Calories 10 in 8 fl oz. Sodium 35 mg Potassium 40 mg Total Carbohydrate 3 g Sugars 2 g Vitamin C 10% Vitamin E 10% Niacin 25% Pantothenic Acid 25% Vitamin B12 4% Vitamin B6 Retail Price $1.25 per bottle.

Sooooooo… Don’t wait until thirsty... Thirst signal is the result of being slightly dehydrated. Monitor urine output and weight before and after exercise (approximate fluid loss) In hot weather athletes need to consume more fluid during/after exercise compared to colder weather. For recovery, supplement with a carbohydrate drink that contains some sodium to aid in replenishment of glycogen stores and electrolytes and protein!