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Optimal Hydration in Athletic Training

in The Too Busy to Diet Blog on January 29, 2015

Written by: Claire Allen, Candidate for MS in Nutrition at the University of Illinois at Chicago.   Proper hydration is a key part of fueling for your sport as an athlete.  Over half of our bodies are made up of water, and it maintains homeostasis by regulating our body temperature and maintaining many physiological processes.  Our body looses hydration through the form of sweat in order to keep our body temperature at a safe place.  The Sports, Cardiovascular and Wellness Nutrition (SCAN) Dietetics Practice Group has many great resources online regarding sports nutrition, including a webinar on optimal hydration.  I’ve included some of their key points, which is important for any athlete that is competitively training.

First, it is critical to start any performance in a well hydrated state. In order to do so, its recommended to drink about 2 cups (16 oz) of fluid of water two hours pre-exercise.  The quickest way to tell if you are hydrated is to look at your urine in the bathroom – it should resemble the color of lemonade instead of apple juice.  Fifteen minutes before a performance, drink about another cup (8 oz) of fluid.  During exercise, it is recommended to drink half a cup every fifteen minutes, which is about 4 big gulps of water.

Finally, it is important to pay attention to the following symptoms, as they can be an indicator of dehydration:

• Muscle cramps and injury
• Dark urine that looks more like apple juice than lemonade
• Headaches, unusual fatigue, moodiness
• Weakness, dizziness, nausea

   

  SCAN Source:   http://www.scandpg.org/nutrition-info/nutrition-for-collegiate-sports-and-athletics/webinars/