Athlete Hydration 101: Does Your Fluid Plan Need Perfecting?
Does your fluid plan need perfecting, but you don’t know where to start? Schedule a free discovery call!
Hydration is a fundamental aspect of athletic performance and overall health that is often overlooked. Water constitutes about 60% of our body weight and plays a vital role in various bodily functions. This article aims to provide an evidence-based understanding of hydration, practical tips for maintaining optimal hydration levels, and guidelines for daily water intake tailored for athletes of all levels.
What does water do for your physical health?
Beyond quenching your thirst, water is responsible for:
Maintaining your body temperature and prevent over-heating;
Cushioning your joints and preventing injuries;
Optimizing muscle function (contraction and relaxation);
Transporting nutrients and oxygen to your cells;
Brain function, like concentration, reaction time and decision-making;
Supporting digestion, absorption, and waste elimination, promoting a smooth-running digestive system while warding off issues like constipation and kidney stones;
Maintaining pH homeostasis and electrolyte balance;
Post-exercise recovery and reduce muscle soreness/cramps;
Keeping your gut microbiome happy and growing;
Supporting a well-functioning immune system.
What does water do for mental well-being?
The link between hydration and mental health is more profound than you might think. Even mild dehydration can send ripples through your mood and cognitive prowess.
Research highlights that not drinking enough water could lead to:
A dip in your mood;
Reduced concentration and brain (cognitive) function;
More stress and overwhelm;
Headaches;
Poor sleep quality (roper hydration is linked to better sleep quality, which is vital for cognitive function and emotional regulation);
More fatigue and irritability.
Therefore, maintaining adequate hydration is important for supporting mental clarity and emotional stability, particularly during training and competition.
Will water give me more energy?
No. Water will not give you energy in the pure sense. Your body receives energy from calories (the common unit of energy measurement is calories.) However, dehydration can contribute to feelings of fatigue and reduced athletic performance.
Studies suggest that insufficient hydration can impair both physical and cognitive performance. For athletes, maintaining hydration is essential for optimal functioning during workouts and daily activities. Staying well-hydrated can help sustain energy levels and enhance overall performance.
In addition to your fuelling plan, having a hydration plan ready-to-go will help you perform at your best.
Can I hydrate with things other than water?
Yes. While drinking plain water is helpful, hydration can also be obtained from various food sources. Fruits and vegetables such as watermelon, cucumbers, and oranges are high in water content and can contribute to overall hydration. Other beverages and liquids, including herbal teas, soups, smoothies, milk (and alternatives) and coconut water, can also be beneficial.
However, it is advisable to consume caffeinated drinks and alcohol in moderation, as they may have diuretic effects that can lead to dehydration if consumed excessively. Your hydration journey thrives on a balanced approach.
How can I tell if I’m well-hydrated?
Monitoring hydration levels can be straightforward:
Observe the color of your urine. A pale yellow or clear color typically indicates adequate hydration, while darker shades may suggest a need for more fluids.
Pay attention to signs of dehydration, such as dry mouth, fatigue, and dizziness. Being aware of your body’s signals can help you maintain optimal hydration.
Urine specific gravity (USG) testing, a method particularly useful for competitive athletes. USG measures the concentration of solutes in urine, providing insight into an individual's hydration level. A USG value of less than 1.020 typically indicates adequate hydration, while values above this threshold suggest dehydration. Your team’s dietitian may have had you complete this test before.
How much water should I be drinking?
Specific recommendations for daily water intake can vary depending on factors such as age, sex, activity level, and climate. However, based on the references provided, the following recommendations can be made.
For adults in general
The National Institute for Health and Care Excellence (NICE) guidance on urolithiasis recommends that adults drink 2.5-3 liters (2500-3000 ml) of water per day. This recommendation includes fluids from both beverages and food.
For athletes
Before training or competition, for athletes participating in one hour of moderate-intensity exercise per day, current guidelines suggest a water intake of 5-7 millilitres per kilogram of body weight, 1-4 hours before a training session.
During training or competition, fluid intake should be tailored to the athlete's sweat rate and the environmental conditions. The American College of Sports Medicine suggests that athletes consume 400-800 mL (approximately 13-27 ounces) of fluid per hour during exercise, depending on their individual sweat rates and the intensity of the activity. It is as important to drink enough water than to avoid drinking too much water.
After exercise, athletes should aim to replace lost fluids to recover effectively. Research indicates that athletes should consume 150% of the weight lost during exercise within the first six hours post-exercise.
It is worth noting that the references provided focus on specific populations, and the recommendations may not be universally applicable. Individualized nutrition support and guidance from healthcare professionals or sports dietitians may be beneficial to meet specific hydration needs and optimize health and performance.
Final words
Hydration is a key component of achieving optimal physical performance and mental clarity. By understanding the importance of hydration, incorporating a variety of hydrating foods and beverages, and being attentive to your body’s signals, you can optimize your hydration plan. Additionally, utilizing methods such as urine specific gravity testing can provide valuable insights into your hydration status. This comprehensive approach will support athletic performance and contribute to overall health and well-being.
Perfecting your hydration plan could be as easy as 1-2-3! If you don’t know where to start, schedule a free discovery call with me.
Hope this helped!
Maria Tanielian
Registered Dietitian/Nutritionniste
ODNQ # 7223, CDBC # 2815, SDA # 949, CDO #16856
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🧠 References worth reading with an open mind
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