Hydration

Hydration

Hydration is a very important area of the dietary needs of anyone undertaking any exercise activities. It is important to get enough fluids before competition and training, but also it is important to re-hydrate after exercise to replace the fluid losses from exercise and to aid recovery.

It is important for people exercising to replace fluids that are lost through sweating to avoid dehydration. There is a multitude of sports drink choices out there, so how do you know what is right for you.

Importance of Water

While exercising, particularly in the heat, heavy sweating may occur, therefore resulting in the loss of both body fluids and electrolytes. The amount of fluid lost depends not only on the environmental temperature but on the humidity as well. Although there are some electrolytes lost in sweat, particularly sodium and chloride, there is a much greater proportion of water lost. Therefore replacing the water is far more important than the replacement of electrolytes.

The losses in body fluid potentially lead to health problems if they are not replaced. Some sports drinks come in powdered form, enabling you to make them up to any concentration as you wish. For these, if the recommended mixtures are followed these usually result in drinks too concentrated. The ideal replacement fluid consists mostly of water.

Strategies to replace fluids over the day

• Make sure that you drink at each meal. Don't overlook water as a great choice.
• Take extra care in hot, humid weather, you will need to increase your drinking opportunities.
• Keep a supply of fluids on hand during the day. Carry your own water bottle so you can get a drink wherever you are.
• Rehydrate quickly after a session. Remember that you will continue to lose fluid during recovery through urine and continued sweating. You need to drink 1.5 times the amount lost over the next 1-2 hours to achieve good hydration (E.g. If you are 1 kg lighter after a session, you will need to drink 1500ml to rehydrate).
• Get a feel for sweat losses during your activity, and how well you replace these. If you weigh yourself before and after a session, you are measuring fluid losses only.

Every 1 kg of weight lost = 1 liter of fluid.

Try to keep fluid loss to a minimum over a session by drinking as often as practical.