Proper Hydration is Crucial
for Good Performance
Have you ever been on
a long run or bike ride and all of a sudden start feeling a “little off” maybe
lightheaded, dizzy or fatigued??? You
could be dehydrated.
Proper hydration is
crucial for performing at your best.
Approximately 60% of body weight is water, that is if you weigh 150#,
90# is water weight. If you lose 3% or
more of your body weight, that is 4.8# or more for a person weighing 150#, you
are dehydrated and performance will decline.
A quick way to assess
if you are properly hydrated is to check the color of your urine. If it is light yellow, the color of lemonade
or straw, you are adequately hydrated.
If it is dark yellow the color of tea you are under hydrated and if it
is clear in color you are over hydrated.
Daily hydration need
(not including activity) is 0.5 -0.6 times body weight. A person weighing 150# should consume 75 – 90
oz. of fluid per day or 9 to 11 cups. All
beverages including water, sports drink, milk, juice or watermelon which is 92%
water can be counted as part of your fluid intake. Use drinks that contain caffeine, like coffee
and tea, with caution and sparingly as they can act as a diuretic. Alcohol acts as a dehydrator. If you drink a beer, drink a glass of water
with it.
If you are an athlete
or exercise regularly your fluid intake needs to increase. Most athletes will be adequately hydrated
with 80-100 oz. of fluid per day. An
exception where more fluid is needed would be heavier athletes, athletes
competing at a high VO2 max percentage and/ or those exercising in severe
environmental conditions.
As a general rule of
thumb, keep fluid intake at 16 to 24 oz. of fluid per hour, yes…2-3 cups. Most
people should not exceed more than 28 oz. of fluid per hour. It takes time for your body tissues to absorb
water. Don’t just sit down and drink a
gallon of water. You will be better off
drinking 4-6 oz every 15 minutes than drinking all at once. In most
circumstances, one water bottle per hour will give you the right amount of
fluid.
Now just a few more
helpful hints:
1.
Train to get
fit in the heat. Heat acclimation and
being in shape can reduce fluid and electrolyte loss by up to 50%. On those first few hot days to help you
acclimate cut your workout short, drink extra fluid, use an electrolyte
supplement or eat a banana.
2.
Wear the
lightest evaporation-friendly clothing you can afford. Cotton is not on the list.
3.
Use cold
fluids. Your body absorbs them better
than warm fluids.
4.
During the
hottest weather conditions, sponge off with cold water and give yourself a
short, periodic rest break from race pace.
This will provide heat relief.
5.
Know the
symptoms of dehydration. STOP
immediately if you feel lightheaded, dizzy or get the dry chills. No race or training is worth compromising
your health.
July 2012
Submitted by Becky
McClure, PT, MOMT
Sports Physical
Therapist at LMH South Rehabilitation