Hydration

Hydration

Physical performance is directly impacted by nutrition and hydration.  Although both of these are important for a healthy lifestyle, the focus of this post is on hydration.  The primary means of fluid loss during physical activity is through sweating.  Sweating is the body’s way of cooling itself and maintaining the appropriate internal temperature.  More fluids are lost when exercising or working in hot, humid environments.  When the evaporation of sweat is impeded by clothing and equipment, the body will further compensate by sweating more, causing additional fluid losses.  The effects of hydration are cumulative.  The body processes and utilizes fluids better, when consumed over a longer time period.  Therefore, hydration for tomorrow starts today. 
 

Signs/symptoms of being dehydrated

·         Thirst

·         Fatigue

·         Irritability

·         Muscle cramps

·         Nausea

·         Vomiting

·         Decreased performance
 

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Effects of being dehydrated

·         Decreased performance – the more dehydrated you are prior to starting physical activity, the quicker your performance will decrease

·         Dehydration places you at risk for other medical conditions including heat illness

 

 How to properly hydrate

·         Drink plenty of water throughout the day

·         Sports drinks may help with hydration during strenuous physical activity

·         Consume a diet with lots of fresh fruits and vegetables

 

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Things to limit and avoid

·         Caffeine

·         Excessive refined sugar

·         Energy drinks

·         Alcohol

 

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By:  J. Scott, DPT, ATC

 

 

Sources:

Gatorade Sports Science Institute

The National Athletic Trainers’ Association position statement on Fluid Replacement of Athletes