Phase 1: Hydration Prior To Exercise
Drinking fluids prior to the start of exercise will help ensure proper hydration which will result in optimal performance. Ingesting fluids only when thirsty is not the best method to ensure proper hydration. An athlete must closely monitor his/her fluid intake to be successful.
Pre-hydration Guidelines:
How much to drink:
Athletes should ingest about 16.9 ounces (500 milliliters) of fluid between 1 and 2 hours before the event. (A standard size water bottle or sports drink bottle holds this amount of fluid).
What to drink:
A cold sports drink with a 4-8% carbohydrate concentration is the best pre-activity drink. The carbohydrates help in the absorption of the fluids and maintain blood glucose needed for energy. Sports drinks also have electrolytes (sodium and potassium) that help maintain muscle function.
Water is ok, but water alone is not absorbed as quickly, which can lead to discomfort. Also, water does not have carbohydrates or electrolytes that provide energy and maintain muscle function.
Avoid:
Drinks with a high carbohydrate concentration (greater than 8%): Too much glucose does not empty from the stomach well, and can actually cause your body to overreact in response to the high sugar concentration, resulting in a crash or decrease in energy.
Energy drinks with caffeine or other stimulants: Caffeine does stimulate the nervous system, but has no effect on muscle energy. Also caffeine is a diuretic, meaning that it increases urine output, which can lead to dehydration.
Carbonated beverages: Carbonation fills the stomach with gas which does not allow athletes to consume enough fluid to maintain hydration.
Phase 2: Hydration during Exercise
There are several factors (heat, athlete’s sweat rate, type of exercise) that influence how an athlete should hydrate during exercise. Though each individual will differ, here are some basic guidelines.
Hydration during Exercise Guidelines
How much to drink:
Ideally most athletes should drink about 7-9 ounces (about 2 milliliters) of fluid every 15-20 minutes during exercise in moderate heat (A standard paper drinking cup is 7-9 ounces).
What to Drink:
Cold water or a sports drink with a 4-8% carbohydrate concentration is the best. Studies show that athletes who drink a sports drink instead of water performed better at activities that last more than 50 minutes.
Avoid:
Same as above.
Phase 3: Hydration after Exercise
Several needs must be addressed after exercise. Not only is it important to replenish fluids, but other nutrients are needed to aid in muscle recovery. A healthy diet is also important, but here are some fluid recommendations that can help get everything back to normal.
Post Exercise Hydration Guidelines
How much to drink:
An athlete should ingest 150% of the total weight lost during exercise over the 6 hours following exercise. In order to be accurate with this, athletes should weigh themselves pre and post exercise.
Example: if an athlete looses 4 pounds during a bout of exercise, that person should ingest 6 pounds of fluid over the next 6 hours in order to remain properly hydrated. (Note 16 ounces are in a pound). This would equal about 6 average size bottles, or 6 regular size drinking glasses of fluid.
What to drink:
There are several good options here. Remember you are trying to replenish fluids and repair tissues that have been broken down. The best fluids are those that include carbohydrate, electrolytes, and protein. Higher concentrations of carbohydrate (more than 8%) are actually beneficial after exercise, as your body needs a mega-dose of carbohydrate to recover. Other vitamins and minerals are also needed.
Some Good Options:
Chocolate Milk might be the best choice. Milk includes most of the components (Fluids, Carbohydrates, Electrolytes, and Protein) required for recovery, plus some additional nutrients (Calcium, Iron, Vitamin D) that are important. The addition of Chocolate increases the carbohydrate and electrolyte density.
A sports drink with a 4-8% carbohydrate concentration is good, but you would also need a high protein snack for better recovery.
Fruit juice (concentration of carbohydrate is likely greater than 8%) also a good choice after exercise along with a high protein snack.
***Note*** It is best to consume the largest, most balanced meal of the day within two or three hours after a bout of exercise in order to promote full recovery.
Avoid:
Waterby itself may actually prolong recovery. Water is fine as long as your diet is meeting the carbohydrate, electrolyte, and protein that your body also needs.
Carbonated beverages and caffeinated beverages should be avoided. As mentioned before, carbonation fills the stomach with gas, making it tough to consume enough fluid, and/or food after exercise. Caffeine is a diuretic, meaning it increases urine output which could contribute to dehydration.