Staying hydrated is important for exercise performance and health. The document recommends drinking 17 ounces of water an hour before a workout, 5-10 ounces every 15-20 minutes during exercise depending on sweat rate, and a sports drink within 30 minutes after a hard workout over 30 minutes to replenish carbohydrates and electrolytes. In general, 8-10 glasses of water or 96 ounces should be consumed daily to stay hydrated. Following these guidelines can help athletes work out longer and stronger while burning more calories and reducing exercise-related health risks like overheating.
Easy to digest information on the importance of hydration in sport, the physiological effects of dehydration on performance, the role of sports drinks as an ergogenic aid!
Hydration and Fluid Replacement
Fluid in take is the most important nutritional factor during competition . Dehydration is a concern during any physical activity. Athletes should aim to drink regularly rather then wait until they become thirsty as thirst is often a poor indicator of hydration.
Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses and the onset of dehydration are affected by:
Genetics - some people innately sweat more than others
Body Size - larger athletes tend to sweat more than smaller athletes
Fitness - fitter people sweat earlier in exercise and in larger volumes
Environment - sweat losses are higher in hot, humid conditions
Exercise Intensity - sweat losses increase as exercise intensity increases
Generally athletes should aim to drink 150- 250mls of water every 15 minutes
Fluid Losses
General Fluid Replacement Guidelines
Immediately, before exercise commences, consume 200-600 ml of fluid.
Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport.
Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drink or water are the best options.
Aim to replace fluids as they are lost
(http://www.ausport.gov.au/ais/nutrition/factsheets/hydration2/fluid_-_who_needs_it)
General Fluid Replacement Guidelines cont.
Drink plenty of water after exercise, past the point of quenching your thirst
Avoid drinking tea, coffee, cola drinks and alcohol after training or games
Glucose are not recommended as they can speed up the onset of dehydration
Sports drinks should only be taken in small amounts before a sport to prevent the early use of glycogen stores
Elite Gamespeed | The importance of hydration for good health and properly functioning body systems cannot be overstated. As the warmer months approach and outdoor activities increase.
Easy to digest information on the importance of hydration in sport, the physiological effects of dehydration on performance, the role of sports drinks as an ergogenic aid!
Hydration and Fluid Replacement
Fluid in take is the most important nutritional factor during competition . Dehydration is a concern during any physical activity. Athletes should aim to drink regularly rather then wait until they become thirsty as thirst is often a poor indicator of hydration.
Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses and the onset of dehydration are affected by:
Genetics - some people innately sweat more than others
Body Size - larger athletes tend to sweat more than smaller athletes
Fitness - fitter people sweat earlier in exercise and in larger volumes
Environment - sweat losses are higher in hot, humid conditions
Exercise Intensity - sweat losses increase as exercise intensity increases
Generally athletes should aim to drink 150- 250mls of water every 15 minutes
Fluid Losses
General Fluid Replacement Guidelines
Immediately, before exercise commences, consume 200-600 ml of fluid.
Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport.
Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drink or water are the best options.
Aim to replace fluids as they are lost
(http://www.ausport.gov.au/ais/nutrition/factsheets/hydration2/fluid_-_who_needs_it)
General Fluid Replacement Guidelines cont.
Drink plenty of water after exercise, past the point of quenching your thirst
Avoid drinking tea, coffee, cola drinks and alcohol after training or games
Glucose are not recommended as they can speed up the onset of dehydration
Sports drinks should only be taken in small amounts before a sport to prevent the early use of glycogen stores
Elite Gamespeed | The importance of hydration for good health and properly functioning body systems cannot be overstated. As the warmer months approach and outdoor activities increase.
Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length.
Prisoner's of Hope - Colonial Gloucester, VirginiaChuck Thompson
A book written in the late 19th century by Mary Johnston about events that occurred in 17th century Gloucester, Virginia. The book is fiction based on actual facts. Gloucester, Virginia Links and News website. Visit us for more incredible content.
Интерактивная игра «Азбука искусств».
Детям предлагается азбука, в которой на определенные буквы алфавита собраны виды искусств. Яркие картинки, песенки, танцевальная разминка позволяют легко усвоить материал.
Running, biking, and swimming are high-intensity activities. For the endurance athlete, there are many types of energy supplements. Athletes generally use these portable, convenient supplements every 30-50 minutes during races or events that are more than 60 minutes in length.
Prisoner's of Hope - Colonial Gloucester, VirginiaChuck Thompson
A book written in the late 19th century by Mary Johnston about events that occurred in 17th century Gloucester, Virginia. The book is fiction based on actual facts. Gloucester, Virginia Links and News website. Visit us for more incredible content.
Интерактивная игра «Азбука искусств».
Детям предлагается азбука, в которой на определенные буквы алфавита собраны виды искусств. Яркие картинки, песенки, танцевальная разминка позволяют легко усвоить материал.
Eating for Performance (Nutrition for Runners)kamaaina
Eating for Performance (Nutrition for Runners) was presented at the UCSF RunSafe Clinic in Feb 2012. It shows current nutritional research and data to achieve optimal performance and quick recovery after prolonged exercise, in particular running.
Health has always been the most discussed subject in our daily lives. When people talk about health, they generally feel that they need to attain good health for just a disease free body. This tips will keep you fit & healthy and is useful in daily life.
Water is essential for life, and staying hydrated is crucial for maintaining overall health and well-being. We often hear about the importance of drinking enough water, but can you ever have too much of a good thing? In this article, we will explore the concept of overhydration and its potential impact on the body.
1. Are You Staying Hydrated??
SAND at the SAC
Why it’s Important to Stay Hydrated
Water acts as your cooling system; withoutsufficient water during exercise,
your body temperature can reach dangerously high levels.
A well-hydrated athlete feels stronger and can work out longer and more
efficiently, while also helping to burn more calories.
Recommendations for fluid and electrolyte consumption before, during,
and after exercise are good guidelines for intake but must be individualized
based on you and your workouts.
An Hour Before Workout
Drink about 17fl.oz of water
During Workout
Drink 5-10fl.oz of fluids every 15-20min. Exactamountdepends on YOUand
YOUR workout—if you sweatmore, drink more. If you’recramping up, you
might be drinking too much. Nausea is the most common sign of
hyponatremia, which is wherethe electrolytes fromsports beverages will
help to preventthis.
If you are thirsty you are already DEHYDRATED
Post Workout
For hard/intense workouts lasting more than 30minutes, try adding a sports
drink to replenish your muscles. In hot, humid condition, sports drinks
providenot only fluid, but carbohydrates and sodiumtoo.
The carbohydrates in the recovery beveragewill help preservemuscleso
that you stay leaner and burn more calories at rest. It is critical that
consumption be within 30 minutes of ending exercise.
2. The carbohydratecontent of the beverage should be less than 10 percent
(<10 g of carbohydratein 100 ml of water) for more effective fluid
replacement and thermoregulation. Many sports beverages contain 6 to 8
percent carbohydrate.
o Examples: Gatorade, Powerade
o The RDI of Carbohydrates is 100 g/d for males and females ranging
from17-30 years of age. Gatorade provides about 14g while
Poweradeprovides about17g.
o If you are concerned about the artificial coloring, new research
shows coconutwater is a great option too!
Throughout the Day
Drink 96fl.oz of water a day (8-10 glasses)
Materials were modified by CMU Dietetics Students from the following sources
and reviewed by Dr. Hildebrandt, RD Professor of Nutrition and Dietetics.
Benardot, Dan. Advanced Sports Nutrition. Second Edition.
Doyle, J. Andrew and Marie Dunford. Nutrition for Sport and Exercise.
Shaw/WebMD, Gina. "How Much Water Should You Drink When You Exercise?" WebMD.
WebMD, n.d. Web.