Last week in class, we talked about the importance of hydration for athletes. Yeah yeah, drink your 8 glasses of water a day, blah blah blah. That is what I thought as well. But apparently, water and sports drinks are far more important for athletes than I ever anticipated learning. Here’s why:
- About 93% of blood is water and blood is the main transporter of oxygen and nutrients to and from cells.
- Water cushions the spinal cord and brain from sudden-impact injuries.
- Water is the key component in body temperature regulation.
On a regular basis, two hormones called antidiuretic hormone (ADH) and aldosterone, help to balance the amount of water and sodium in our blood. This balance is important to keep blood volume at the correct levels, which assists in temperature regulation. When we work out for a long duration or high intensity, it is difficult for these hormones to maintain balance because of the high amount of fluid loss through sweat.
Sweat is an important mechanism for temperature control and contains both water and sodium. Many sports drinks contain electrolytes that help to replenish sodium and assist in regulating our blood volume. Without adequate hydration, the body may stop sweat production and could cause us to overheat.
Now did you know that being “thirsty” is an indicator that the body is already significantly dehydrated? By the time the “thirst” sensation arrives, the body has already lost between 1.5 and 2.0 liters of water (think of a large bottle of soda)!
Tips for staying hydrated:
- · 14-22oz of fluid 1-1.5 hrs before exercise, then sip periodically until activity
- · During exercise, make a habit of sipping on beverages containing some carbohydrates (~7% carbs) and sodium (electrolytes)
- · Do NOT wait until you are thirsty to rehydrate
Let's just say, next time I pass the aid station during a race, my new answer will be "Yes please."
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