1. Hydration: Overview Hydration Your daily fluid needs How exercise increases your need What and how much to drink Before, during and after exercise Setting up a hydration plan Battle of the beverages

2. Your daily fluid needs Drink water throughout day Your fluid needs: Body weight (lbs.) divided by 2 = ounces per day Indicators of hydration: Pale yellow urine Relatively frequent

3. Exercise Increases Fluid Needs Working muscles generate heat. We sweat (lose water) to get rid of this heat. If water is not replaced, the body decreases sweat rate to conserve blood volume Heart works harder to move blood The body still needs to get rid of heat. Some of the blood that was taking oxygen to muscle is diverted to the skin to get rid of heat Heart rate and body temperature increase

4. Pre-Exercise Hydration Athletes who avoid fluids prior to exercise: Fatigue more quickly Complain of dizziness Experience faster rise in core body temperature Have increased heart rate Perform sub optimally

5. Before Exercise: Fluid Intake Drink 1-2 cups of water (fluids) about 2 hours prior Consuming fluid prior to exercise lowers core temps & heart rates during exercise when compared with no fluid consumption.

6. Alcohol Poor energy source because it doesn’t contribute to muscle glycogen Heavy drinking can promote dehydration Moderate drinking not likely to harm performance if properly hydrated. Women = 1 drink; men = 2 drinks Don’t use to replace fluids after exercise.

7. Caffeine 1 hour prior: 3-6 mg of caffeine per kg. of body weight improves performance during prolonged endurance exercise. Weight (lbs) ÷ 2.2 = kilograms Benefits of caffeine: Decreases the perception of fatigue May increase the force of muscle contractions Increases the use of fat as a fuel for muscle

8. Caffeine in Drinks DrinkAmountCaffeine Regular Coffee16 ounces200-400 mg Espresso1 shot75 mg Black or Green Tea8 ounces20-50 mg Arizona Iced Tea8 ounces11 mg 5-Hour Energy2 ounces207 mg Energy Drinks8 ounces80 mg Coke12 ounces35 mg

9. During Exercise Thirst not an adequate indicator of need Create hydration plan Exercise < 60 minutes Water Exercise > 60 minutes Sports drink for increased stamina Provides water, carbs & sodium

10. Sports Drinks & Performance

11. During Exercise: Carbohydrates Choose a drink with 4-8% carb content What type of carbohydrates (sugars)? Glucose, sucrose & maltodextrin are absorbed faster than fructose Sports drinks use small amounts of fructose Do not choose drink that is solely fructose Several types of sugar increase absorption

12. % Carbohydrate Calculation Look at the Nutrition or Supplement Facts Label Determine the # grams of carbohydrate in 8 ounce (240 ml) serving size Grams of carbs ÷ 240 ml x 100 = % carbohydrate content.

13. During Exercise: Electrolytes Sodium, chloride & potassium help maintain: Body fluid levels Muscle contractions Nerve impulses Sodium is most important to replace Recommended: 100-200 mg per 8 oz. Read Nutrition Facts Panel: Avoid products containing >10% Daily Value of any electrolytes Don’t take potassium supplements

14. During: How much to drink? 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz/hour 30-60 grams carbs/hour > 60 grams/hr -bloating, cramping & diarrhea Small amounts better tolerated than large amounts.

15. After Exercise Drink 24 oz. (3 c.) fluid for every lb. lost Sodium in drinks help promote hydration Monitor hydration by urine color & volume What about carbs & protein?

16. After Exercise: Carbohydrates Within 30 minutes after exercise: Best to consume carb drink - chocolate milk or sports drink Sucrose and glucose are better at restoring glycogen than fructose from fruit Replacing glycogen after strenuous training helps minimize fatigue First 2 hours, replaced at 8% per hour: then 5%/hour

17. After Exercise: Protein Does it promote protein synthesis? Cyclists drank carb-only, protein-only and carb- protein drink 2 hours after workout Carb-protein drink had greatest insulin levels – deducted this would lead to protein production Does it help replenish glycogen? Carb-protein drink provided more energy (43%) than other drinks & enhanced glycogen stores Other studies have not replicated results Energy content most important to make glycogen

18. After Exercise: Protein Current recommendation: Consume 6-20 grams of essential amino acids in post exercise meal For recovery, consume protein & carbs as soon as possible and within 3 hours after exercise.

19. Hydration Plan (extra credit) Title note card: Hydration Plan Name on upper right corner Review what you learned about hydration. Write down at least 2 things to know about what & how much to drink for exercise lasting >1 hour. Open note & book, may work with others. 1.Before: 2.During: 3.After: