There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium. Endurance activities lasting longer than three hours may require as much as 175 mg of sodium per 8 ounce serving. Recent research has suggested that a 6-8 percent carbohydrate sport drink with at least 110 mg of sodium per 8 ounce serving empties from the stomach just as fast as plain water. The consumption of sports drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of fluid from the intestines into the muscles. The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery. Table 12 lists guidelines for fluid replacement from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine. When athletes only drink enough to quench their thirst, they may still be dehydrated.įor best results, keep a bottle of fluid available when working out and drink as often as desired, ideally every 15-20 minutes. Waiting until you are thirsty can affect your performance. As a matter of fact, most individuals do not become thirsty until more than 2 percent of body weight is lost. ![]() Athletes who wait to replenish body fluids until feeling thirsty are already dehydrated. Thirst is not an accurate indicator of how much fluid an athlete has lost. Many times athletes wait to drink until they are thirsty. Urine similar in color to pale lemonade is a sign of a hydrated athlete. ![]() Urine that is dark gold in color indicates dehydration. For every kilogram (pound) lost during the workout, drink ~1.5 liters (~three cups) of fluid in order to rehydrate the body. Weighing themselves before and after practice.Athletes who are not sure how much fluid to drink can monitor hydration using two helpful techniques: Often, athletes do not realize that they are losing body fluids or that they are impacting their performance through dehydration. The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition. Proper fluid replenishment is the key to preventing dehydration and reducing the risk of heat injury in athletes engaged in training and competition. For example, if a 150-pound athlete loses three pounds during a workout or competition, their ability to perform at peak performance due to dehydration is reduced. ![]() Research has shown that losing as little as 2% of total body weight can negatively affect athletic performance.
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