Hydrate Right

In order for our bodies to function correctly and keep up with physical activity, it is important to understand how to hydrate your body. Your body must have an adequate intake of fluid before, during, and after any form of physical activity. Through the help of sports dietitians, athletes are able to have plans that teach them how to hydrate properly for performance, as well as minimize the risks of dehydration, overhydration, injury, and heat illness.

Hydration Goal

The goal of minimizing dehydration is to make sure you are not over-hydrated. Some ways to monitor hydration include:

Urine color: the color of urine first thing in the morning is a key indicator of hydration status. A lighter color shows signs of proper hydration, whereas a darker, more apple juice-like color represents the need for more fluid intake.

Sweat loss: the estimate of sweat loss comes from the change in body weight before and after exercise. An athlete’s sweat loss during exercise is an indication of hydration status; athletes are advised to follow customized fluid intake plans that consider thirst, urine color, fluid intake, sweat loss, and weight changes that take place during exercise.

Minimize Dehydration

There do not always have to be physical signs of dehydration such as sweat, and it does not have to be hot in order for your body to be dehydrated.

Dehydration takes place because athletes fail to replenish the fluid lost from sweating. Dehydration that exceeds 2% of body weight loss harms exercise performance, so athletes are advised to begin their workout already very hydrated.

Conditions that may increase fluid loss through sweat:

Air temperature: higher temperature means more significant sweat loss.

Intensity: the harder you work, the more you sweat.

Body size and gender: those of larger body sizes sweat more, and men also sweat more than women.

Duration: the longer the workout, the greater amount of sweat loss.

It is important to remember that even swimmers sweat. Through swimming, body temperature rises which causes your body to sweat to prevent overheating. Just because you do not notice it due to the water, you can still be very dehydrated.

Warning Signs

Intense thirst

Exhaustion

Increased body temperature

Faster breathing and pulse

Confusion

Fainting

Fluid Replacement

Drink water rather than pour it over your head because drinking is the only way to actually replenish the fluids your body has just lost. For athletes in moderate-to-high-intensity exercise that lasts longer than an hour, sports drinks are actually better than water. Rehydrate after you have completed the exercise to restore what your body lost.

Source: https://www.eatright.org/fitness/physical-activity/exercise-nutrition/hydrate-right