Better understanding through science: Hydration
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TOPICS ON THIS PAGE
- Why is hydration important
- How much water? How much of a sports drink?
- Dehydration
- Heat related illness
Why is hydration important
Many people and those who train or are athletes may not understand or pay attention the importance of being hydrated. Whether a person is in training or is an athlete is at practice, game, or on a day off, they need to remain hydrated.
Water basics
Of the total amount of body weight of an athlete, approximately 70% of that body weight is water. Athletes with more muscle mass can actually have more of a percent of their body weight in water due to muscle tissue, which can increase body water to 70-75% water.
Water helps maintain proper body temperature, proper blood volume, it is essential for all cells and organs for function, it acts as a lubricant for joints, it is the basis of saliva, it aids in digestion, it helps prevent constipation, and with out water a human would die in a matter of days.
Water serves many useful purposes, but in athletics and training water only replaces water. An athlete should consume BOTH water and a sports drink to help replace electrolytes (Gatorade products and/or products of the like)..
Hydration basics
Many of us walk around in a mild state of dehydration. Get into the healthy habit of carrying a bottle of water with you where ever you go and drink constantly throughout the day.
Thirst is not a good indicator because by the time you are feeling thirsty; your body is well past the point of needing fluid replenishment. This could prove critical when working out in a warm humid environment or during an endurance event. Water acts as a coolant to keep the body from overheating. As our body temperature rises, we sweat to release heat (yes even when swimming or in cold weather).
The best indicator of how hydrated you are, is the color and the odor of your urine. If you are hydrated, your urine will be clear to lemonade color with no odor. If your urine is any darker than lemonade color and there is a pungent, nitrogenous odor you are becoming or already are dehydrated. The color and odor of urine can be altered when an athlete consumes high levels of protein or takes supplements and/or a multivitamin. If this is the case the athlete will have to monitor his or her urine output. Usually if the athlete is hydrated, urine color and odor will be back to normal about 30-60 minutes after consumption of the protein, supplements, or multivitamin.
Water basics
Of the total amount of body weight of an athlete, approximately 70% of that body weight is water. Athletes with more muscle mass can actually have more of a percent of their body weight in water due to muscle tissue, which can increase body water to 70-75% water.
Water helps maintain proper body temperature, proper blood volume, it is essential for all cells and organs for function, it acts as a lubricant for joints, it is the basis of saliva, it aids in digestion, it helps prevent constipation, and with out water a human would die in a matter of days.
Water serves many useful purposes, but in athletics and training water only replaces water. An athlete should consume BOTH water and a sports drink to help replace electrolytes (Gatorade products and/or products of the like)..
Hydration basics
Many of us walk around in a mild state of dehydration. Get into the healthy habit of carrying a bottle of water with you where ever you go and drink constantly throughout the day.
Thirst is not a good indicator because by the time you are feeling thirsty; your body is well past the point of needing fluid replenishment. This could prove critical when working out in a warm humid environment or during an endurance event. Water acts as a coolant to keep the body from overheating. As our body temperature rises, we sweat to release heat (yes even when swimming or in cold weather).
The best indicator of how hydrated you are, is the color and the odor of your urine. If you are hydrated, your urine will be clear to lemonade color with no odor. If your urine is any darker than lemonade color and there is a pungent, nitrogenous odor you are becoming or already are dehydrated. The color and odor of urine can be altered when an athlete consumes high levels of protein or takes supplements and/or a multivitamin. If this is the case the athlete will have to monitor his or her urine output. Usually if the athlete is hydrated, urine color and odor will be back to normal about 30-60 minutes after consumption of the protein, supplements, or multivitamin.
How much water? How much of a sports drink?
Each person is different when it comes to hydration needs:
How much you sweat, the temperature outside, duration, and intensity of exercise play a role in how much and what kind of hydration an individual needs.
In exercise lasting longer than 40 minutes, a sports drink such as Gatorade or products like Gatorade that has sodium, potassium, and carbohydrates should be consumed to help replenish those electrolytes lost. The carbohydrates help replenish glycogen stores as well. Reading the nutrition label of sports drinks is essential to help determine what is being put in the body.
Tips for staying hydrated (as a general guideline since each person is different)
How much you sweat, the temperature outside, duration, and intensity of exercise play a role in how much and what kind of hydration an individual needs.
In exercise lasting longer than 40 minutes, a sports drink such as Gatorade or products like Gatorade that has sodium, potassium, and carbohydrates should be consumed to help replenish those electrolytes lost. The carbohydrates help replenish glycogen stores as well. Reading the nutrition label of sports drinks is essential to help determine what is being put in the body.
Tips for staying hydrated (as a general guideline since each person is different)
- Start your day off with 16 Oz of water
- Before exercise: 15-20 Oz water 2-3 hours
- For long runs/exercise/training drink an hour before then void so to limit bathroom breaks. 4-8 Oz before the long run/exercise/training to make sure you are hydrated
- For shorter runs/work outs 8-10 Oz 10-15 min before
- During exercise: 8-10 Oz of water for every 10-15 min exercise, however for exercise longer than 40 min, 8-10 Oz of sports drink (Gatorade or Gatorade like products) every 10-15 min
- During long runs/exercise/training (60-90 min or longer): 4-8 Oz of fluid alternating water and sports drink (Gatorade or Gatorade like products)
- Post exercise: 20-24 Oz of water for every 1 pound lost and attempt to consume a 4 : 1 ratio of carbohydrate to protein within 30-60 min post exercise to replenish glycogen stores and aid in recovery
- Weighing yourself before and after exercise to determine how much water you have lost can assist in rehydration. You shouldn't fluctuate more than 2% of your baseline body weight.
Sports drink basics
Many athletes have practices, games, meets, and tournaments that last anywhere from 60 minutes to 4 days. Staying hydrated is essential to peak performance. Water should be consumed throughout a practice or game, however, water only replaces water. When an athlete is working out or playing in a game, not only do they loose water they loose electrolytes as well. Gatorade, Gatorade products, and Powerade all replace electrolytes (sodium, potassium, calcium, and magnesium) and some carbohydrates lost during exercise.
The ideal situation for an athlete is to alternate drinking a bottle of water with a bottle of a sports drink. Athletes should not dilute sports drinks because it decreases the effectiveness of the drink.
IF YOU’RE LOOKING TO IMPROVE YOUR PERFORMANCE, IT’S IMPORTANT TO STAY FOCUSED ON YOUR HYDRATION!!
Hyponatremia (low blood sodium)
When doing activities over 40 min, endurance races/practices, or in extreme heat, you lose more than just water. Consuming only water without replacing salt can lead to low sodium levels in the blood called hyponatremia, which can lead to death in extreme cases.
Hyponatremia is referred to as lower than normal level of sodium in the blood. Sodium has essential functions in the body such as maintenance of fluid balance, regulation of blood pressure, and maintaining normal function of the nervous system.
Low blood sodium can occur due to excess (too much) water in the body. When there is too much water in the body, the normal sodium concentration becomes diluted.
Conditions that can cause hyponatremia:
The best way to avoid hyponatremia is to make sure that the athlete is well hydrated with a balance of water and electrolytes.
Many athletes have practices, games, meets, and tournaments that last anywhere from 60 minutes to 4 days. Staying hydrated is essential to peak performance. Water should be consumed throughout a practice or game, however, water only replaces water. When an athlete is working out or playing in a game, not only do they loose water they loose electrolytes as well. Gatorade, Gatorade products, and Powerade all replace electrolytes (sodium, potassium, calcium, and magnesium) and some carbohydrates lost during exercise.
The ideal situation for an athlete is to alternate drinking a bottle of water with a bottle of a sports drink. Athletes should not dilute sports drinks because it decreases the effectiveness of the drink.
IF YOU’RE LOOKING TO IMPROVE YOUR PERFORMANCE, IT’S IMPORTANT TO STAY FOCUSED ON YOUR HYDRATION!!
Hyponatremia (low blood sodium)
When doing activities over 40 min, endurance races/practices, or in extreme heat, you lose more than just water. Consuming only water without replacing salt can lead to low sodium levels in the blood called hyponatremia, which can lead to death in extreme cases.
Hyponatremia is referred to as lower than normal level of sodium in the blood. Sodium has essential functions in the body such as maintenance of fluid balance, regulation of blood pressure, and maintaining normal function of the nervous system.
Low blood sodium can occur due to excess (too much) water in the body. When there is too much water in the body, the normal sodium concentration becomes diluted.
Conditions that can cause hyponatremia:
- Kidney failure
- Consuming too much water during strenuous exercise without replenishing sodium
- Severe vomiting and diarrhea
- Prolonged sweating
The best way to avoid hyponatremia is to make sure that the athlete is well hydrated with a balance of water and electrolytes.
Dehydration
We all walk around in a state of dehydration. We are dehydrated when we wake up from a good night's sleep and from that point and through out the day, we are constantly fighting the dehydration battle. Dehydration is when water is leaving the body faster then the amount being taken in. The body is always changing and is constantly trying to maintain a state of homeostasis. However, the body needs help from the athlete to maintain that balance. Dehydration is a situation that happens over time.
The body looses water in several ways on a daily basis:
We constantly have to drink water on a daily basis just to replace the water lost just for bodily functions.
Athletes not only have to replace water and electrolytes because of bodily functions, they also have to replace all the water and electrolytes lost during their practices, games, meets, and tournaments. Think about it this way: when an athlete is dehydrated, there is a smaller volume of blood circulating through their system. When the heart pumps, there is less blood to get to the muscles. Eventually, because of the lack of blood, exhaustion sets in and performance suffers.
Initial body responses to dehydration:
Further signs of dehydration if initial symptoms are not treated:
The body looses water in several ways on a daily basis:
- When we breathe
- When we sweat
- When we urinate or get rid of waste products
We constantly have to drink water on a daily basis just to replace the water lost just for bodily functions.
Athletes not only have to replace water and electrolytes because of bodily functions, they also have to replace all the water and electrolytes lost during their practices, games, meets, and tournaments. Think about it this way: when an athlete is dehydrated, there is a smaller volume of blood circulating through their system. When the heart pumps, there is less blood to get to the muscles. Eventually, because of the lack of blood, exhaustion sets in and performance suffers.
Initial body responses to dehydration:
- Thirst to increase water intake.
- Decreased urine output. Urine becomes darker yellow and has a pungent odor.
Further signs of dehydration if initial symptoms are not treated:
- Dry mouth
- Eyes stop making tears
- Sweating stops
- Muscle cramps
- Lightheadedness especially when standing
Heat illness
Many athletes have sports activities in the summer when the temperature and the humidity are high. As coaches, trainers, parents, and athletes are out in the sun and heat, we all need to know how to prevent heat illnesses and what to look for if someone has a heat related illness.
Many people are susceptible to heat illness. Athletes, coaches, and trainers who ignore warning signs of heat illness and don’t listen to their body can have the highest risk of heat illness.
What is heat illness?
Heat illness occurs when the body’s temperature system becomes overloaded. The body cools itself by sweating, but unfortunately when certain conditions occur, sweating isn’t enough. When the body can’t sweat the temperature of the body can rise very quickly. This can cause an array of heat illnesses and can cause severe damage to vital organs.
Types of heat illnesses
Heat rash
Heat rash is a condition where the skin becomes irritated because of excessive sweating during hot, humid weather. Heat rash looks like a cluster of red pimples or small blisters. Heat rash can occur in anyone. Common places where heat rash occurs are: on the neck and upper chest, in the groin, under the breasts, and in the elbow creases.
Heat rash can be treated by providing a less humid and cooler environment for the athlete. Keep the infected area as dry as possible and if need be use baby powder or a dusting powder for comfort.
Heat cramps
When athletes are performing in warm conditions, whether they are practicing, training, or at a game, heat cramps can occur. Heat cramps are defined as muscle spasms or pains usually in the legs, arms, or abdomen. When athletes sweat they loose water and electrolytes which can cause muscle cramping. Heat cramps can also be an indicator leading up to heat exhaustion.
If an athlete, coach, or trainer has heat cramps:
Heat exhaustion
Heat exhaustion is a heat illness that can develop after several prolonged days of exposure to sun, high temperatures, high humidity, and the lack of proper electrolyte and water replacement.
Symptoms of heat exhaustion can be:
When an athlete has heat exhaustion:
Heat stroke
The most serious of all heat related illnesses is heat stroke. Heat stroke is when the body is unable to control its temperature, the sweating mechanism of the body fails, and body temperature rises rapidly. At this point the body is unable to cool itself down. An athlete who is suffering from heat stroke their body temperature can rise to 106 degrees or higher in a matter of 10 to 15 minutes. If emergency care isn’t provided immediately, permanent disability, massive damage to vital organs, or death can occur.
Symptoms of heat stroke can be:
What to do if an athlete is suffering from heat stroke:
Many people are susceptible to heat illness. Athletes, coaches, and trainers who ignore warning signs of heat illness and don’t listen to their body can have the highest risk of heat illness.
What is heat illness?
Heat illness occurs when the body’s temperature system becomes overloaded. The body cools itself by sweating, but unfortunately when certain conditions occur, sweating isn’t enough. When the body can’t sweat the temperature of the body can rise very quickly. This can cause an array of heat illnesses and can cause severe damage to vital organs.
Types of heat illnesses
- Heat rash: skin irritation from excessive sweating
- Heat cramps: muscle cramps or spasms that can happen during heavy exercise. Can also happen if electrolytes are not replaced during exercise or when the athlete is in the sun for an extended period of time.
- Heat exhaustion: is the illness that precedes heatstroke. These symptoms include heavy sweating, rapid breathing, and a fast but weak pulse.
- Heatstroke: is a life threatening illness in which the body temperature may rise above 106 degrees in minutes. These symptoms include dry skin, dizziness, and a rapid, strong pulse.
Heat rash
Heat rash is a condition where the skin becomes irritated because of excessive sweating during hot, humid weather. Heat rash looks like a cluster of red pimples or small blisters. Heat rash can occur in anyone. Common places where heat rash occurs are: on the neck and upper chest, in the groin, under the breasts, and in the elbow creases.
Heat rash can be treated by providing a less humid and cooler environment for the athlete. Keep the infected area as dry as possible and if need be use baby powder or a dusting powder for comfort.
Heat cramps
When athletes are performing in warm conditions, whether they are practicing, training, or at a game, heat cramps can occur. Heat cramps are defined as muscle spasms or pains usually in the legs, arms, or abdomen. When athletes sweat they loose water and electrolytes which can cause muscle cramping. Heat cramps can also be an indicator leading up to heat exhaustion.
If an athlete, coach, or trainer has heat cramps:
- Stop all activity and find a cool place to sit and calm down.
- Drink water and a sports drink like Gatorade or a Gatorade like product
- Stay away from hard physical activity for a few hours to make sure the heat cramps do not return. Further exertion can lead to heat exhaustion or heat stroke.
- Seek medical attention of heat cramps continue for more than an hour.
Heat exhaustion
Heat exhaustion is a heat illness that can develop after several prolonged days of exposure to sun, high temperatures, high humidity, and the lack of proper electrolyte and water replacement.
Symptoms of heat exhaustion can be:
- Heavy sweating
- Paleness of the skin
- Muscle cramping
- Tiredness
- Weakness
- Dizziness
- Headache
- Nausea and/or vomiting
- Fainting
- Skin can be cool and moist
- Pulse rate will be fast and weak
- Breathing will be fast and shallow
- Altered mental status
- If heat exhaustion is left untreated, it can progress to heat stroke
- If symptoms worsen or last longer than one hour, seek medical attention
When an athlete has heat exhaustion:
- Get athlete, coach, or trainer out of the heat, into a cool place for recovery, preferably in air conditioning
- Make sure the athlete, coach, trainer gets water or Gatorade or Gatorade like product
- REST.
- Get into a cool shower or bath.
- Call 911 if symptoms persist or if person gets worse
Heat stroke
The most serious of all heat related illnesses is heat stroke. Heat stroke is when the body is unable to control its temperature, the sweating mechanism of the body fails, and body temperature rises rapidly. At this point the body is unable to cool itself down. An athlete who is suffering from heat stroke their body temperature can rise to 106 degrees or higher in a matter of 10 to 15 minutes. If emergency care isn’t provided immediately, permanent disability, massive damage to vital organs, or death can occur.
Symptoms of heat stroke can be:
- Extremely high body temperature starting above 103 degrees
- Red, hot, dry skin with no sweating occurring
- Rapid strong pulse
- Throbbing headache
- Dizziness and confusion; altered mental status
- Nausea
- Unconsciousness
What to do if an athlete is suffering from heat stroke:
- Immediately call 911; stay on 911 for instructions for care until paramedics arrive
- Get the athlete, coach, or trainer to a cool, shady area, preferably in air conditioning
- Cool the person rapidly. Ways you can accomplish this are: immerse the person in a tub of cool water, place the person in a cool shower, spray the person with cool water from a garden hose, sponge the person with cool water, etc.
- Monitor body temperature and continue to cool the athlete to try to get the body temperature to 101-102 degrees.
- Do not give the person alcohol to drink.
