Part 2: Hydration
Why is hydration important? Sweat rate testing. Potassium & sodium rich foods and beverages! My TOP hydration products I recommend.
So, why is hydration so important?
As humans, depending on gender, age, fitness level, etc. we are all around 50% to 70% water, so it makes sense that when fluids are lost during activity like a sport or everyday movements, it must be replaced. Water throughout the body is moved through electrolytes. The balance of cellular water and electrolytes is what makes this very functional system so amazing but also so vital to maintain when you are at risk for dehydration like athletes are. Dehydration including sweat fluid losses >2% of bodyweight can impair cognitive thinking, athletic performance, and health. As a registered dietitian working with athletes this maintenance of fluid balance is a big priority due to how it affects sweat rates and heart stroke volume, metabolic waste from cells, and of course nutrient delivery. Electrolytes are also involved in muscle contraction and neural activity. One of the functions in your kidneys is to maintain this electrolyte balance - through filtering electrolytes and water from your bloodstream, it returns blood to your bloodstream, and excretes excess in the form of urine with the help of other organ systems.
Early signs of dehydration:
Early fatigue
Decreased exercise capacity
Thirst
Faster breathing and pulse rate
Flushed skin
Increase in body temperature
Increased perception of effort
Late signs of dehydration: Dizziness, Increased weakness, and labored breathing during activity
Key electrolytes to be aware of as an athlete
Sodium is the major cation for extracellular fluid (chloride is a part of this too.) Potassium is the major cation of intracellular fluid. Low levels of electrolytes like these can cause cramping. Electrolytes get a lot of attention through sports drinks. But the “MVP” here really is food in my opinion. Before going into activity, your meals and snacks are opportunities to grab an abundance of these many nutrients plus hydrating foods, and fluids. It’s important to realize that it is easy to get hyper-focused on eating “the right thing” to improve athletic performance. When in reality there is NO perfect diet. So before you read on - try to remind yourself of this and soak these hydration recommendations in with a grain of salt (double pun!)
Examples of quick potassium-rich items include:
Potatoes (white/sweet), bananas, coconut water, apricots, cantaloupe, yogurt, fish, carrot juice, tomato juice, legumes, avocados, etc.
Examples of quick sodium-rich items include:
Table salt, pickles, Gatorade, Powerade, Pedialyte, sandwiches (breads/cheeses/meat/peanut-butter), salted nuts, salt tabs, etc.
… The early bird does get the worm
Proper hydration should become a habit daily, so that the hours leading up to activities like practices or games are not so stressful. Having a vessel for water that works well for you, as well as snacks (and emergency snacks) can keep you prepared. But hydration is something to be mindful of all day, and sometimes a habit that may take a while for some to really learn, and that’s okay! To ensure most athletes are hydrated leading up to the activity, drinking at least 17 to 20 ounces of water 2 to 3 hours before the activity, and 7 to 10 ounces of water about 10 to 20 minutes before the activity will help this. If water is a struggle - flavor enhancers, setting alarms, including water-containing foods and fitting it into a routine helps tons. During activity it’s recommended to consume 5 to 10 ounces every 15 minutes. Starting with at least 4 gulps each 15 minutes helps my athletes stay on track in activity especially when temperatures get hotter. 1 gulp of water is different than 1 sip, a gulp is about 1 ounce. With individuals with increased sweat rates, the goal will be scaled to their needs, but this is a starting point.
Replenishing
So, how do you figure out your sweat rate and fluid needs around activity?
Common sweat rates range anywhere from 1 to 4 pounds per hour. Calculating your own sweat rate is best and will help you identify exactly how you need before, during and after activities (like the gulp tip!) Start by weighing yourself immediately before a workout and immediately after (don’t forget to track how much fluid was consumed in ounces). For each pound lost in sweat - 16 ounces or 2 cups water should be consumed immediately AFTER the activity.
Replenishing with electrolytes!
This seems to be the MOST fun part of all of this. There is such thing though as too much of a good thing - if you’re carelessly adding salt tabs, hydration packets, having foods that will include sodium and potassium - and you’re not aware of your sweat rate or unsure if the intensity and duration of your activity level indicates such things, seek advice from a Registered Dietitian, especially one with experience in sports. Hypernatremia, hyperkalemia, nausea, and heart arrhythmia can occur.
Depending on your sport and the person, the needs will change. Foods and fluids, if available after your activity are going to provide carbohydrate and minerals your body needs to replenish as well. Refer to my list above to combine salty foods and fluids for replenishment post-activity (before a meal).
At a minimum, your electrolyte drink products should contain sodium, potassium, calcium, and magnesium. Most importantly you’re looking to replace sodium! The only ingredients to avoid are those you are allergic to or those you just do not tolerate. Be mindful that these drinks can have added caffeine in them, especially if you’re sensitive to caffeine. Don’t be afraid of the added sugar in these drinks though - if you are an athlete engaging in prolonged activity the added sugar in your drinks will be providing you energy and hydration you’ll need during activity. Athletes involved in activity for 2 hours or longer will need electrolyte rehydration.
My recommended hydration products (by type)
Products with adequate carbohydrates for those engaging in intense activity longer than 1 hour:
Klean Hydration
Skratch Hydration
Ladder Hydration
Tailwind
Nuun Endurance
Products with high amounts of sodium for heavy sweaters:
The Right Stuff
Gatorlytes
LMNT
Liquid IV
Products that replenish electrolytes for average sweating rates and moderate training:
Thorne Catalyte
Nuun Sport
Drip Drop
Vegasport Hydrator
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