1. 11 Hydration and Fluid Replacement This presentation is part of the Get Fit Topeka! Challenge, a seven-week challenge to help you make fitness, nutrition and wellness a healthy habit in your life. A presentation by Michael Ramirez, MS, ATC, LAT Sports Medicine Athlete Services Supervisor St. Francis Health Center

2. 2 Role of Body Water We are made of water..... Essential for numerous functions in the body Humans contain 30 – 50 L water Lost through sweat, urine and evaporation Water turnover varies between individuals Turnover increases during exercise and hot conditions

3. 3 Role of Body Water Effects of Dehydration Impaired performance –By 10-20 percent with approximately 2 percent of body weight Impaired mental function –Slows reaction-response times and affects decision-making skills Increased risk of heat cramps, exhaustion and stroke –More than 3 percent fluid losses

4. 4 Hydration Drink before, during and after practice, exercise and competitions Ways to monitor hydration: –Watch urine color –Weigh before and after exercise Don’t wait until you are thirsty to drink!!! Sources: “Urinary Indices of Hydration Status.” International Journal of Sports Medicine Sept. 1994: 265-279. Flanagan, Richelle. “Hydration Issues in Sport-Getting the Balance Right.” Waterford Sports Partnership. September 2008.

5. 5 What types of fluids? Water Good fluid replacement if exercise is less than 30 minutes long Good low intensity exercise Good thirst quencher but not always the best rehydrator No flavor, carbohydrates or electrolytes

6. 6 What types of fluids? Sports Drinks Provide carbohydrates and electrolytes (sodium and potassium) Fluid for hydration Light flavoring encourages people to drink more Can be costly

7. 7 What affects fluid intake? No fluid available at venue  Take own full bottle Don’t know how much to drink  Do fluid balance check during training and events Forget to drink during training  Plan breaks or set a watch Don’t like taste of sports drinks  Try different ones; dilute 50/50 Hard to carry fluid when on  Plan drink stops and use a backpack the move

8. 88 Hydration and Fluid Replacement A presentation by Michael Ramirez, MS, ATC, LAT Sports Medicine Athlete Services Supervisor St. Francis Health Center 634 SW Mulvane, Suite 404 Topeka, KS 66606 (785) 270-5065 michael.ramirez@sftks.net