The importance of hydration in athletes

Hydration is important for everyone, not just athletes. This is even more evident during the summer months. The importance of getting enough fluids before and after competition is something we all need to learn more about.

Why is it so important for athletes to stay hydrated?

Hydration helps regulate body temperature and lubricate your joints. It also helps transport nutrients through the body and assists in cleansing out body toxins. The longer and more intensely you play, run, walk, swim or climb, the more important it is to drink the right kind and amount of fluids.

An athlete who becomes dehydrated during competition or training is at risk of cramps, dizziness, fatigue, and other types of illnesses symptoms. These can include heat exhaustion and heat stroke. Illnesses caused by heat are 100% preventable.

So, how much fluid should an athlete be drinking?

Many factors determine how much fluid you should drink. These include how long and intensely you exercise, as well as weather conditions. Here are some simple methods you can use to estimate how much water you need.

• Monitor the volume and colour of your urine. Light-coloured urine probably means you are hydrated; dark urine likely means you are dehydrated.
• Weigh yourself before and after your activity. Any weight loss during activity is generally from fluid, this then means you will need to drink enough to replenish the lost water.

Some hydration guidelines you ask?

It is quite difficult to make very specific water intake recommendations because athletes vary in size, metabolism and type of sport. But most athletes can use these guidelines as a starting point and adjust their intake according to their individual needs.

Before exercise (volume varies with age):

• Drink about 1-2 cups of water 1-2 hours before exercise.
• Drink 1 or more cups of water 10-15 minutes before exercise.

During exercise (volume varies with age)

• Drink about 1 cup of water every 10-15 minutes.
• If exercising longer than 60 minutes, drink a cup of a sports drink (no more than 8% carbohydrate).

After exercise

• Weigh yourself before and after event and replace fluid losses.

Tips on what to drink

The best after-exercise drinks are sports drinks that are high in minerals. It is so important to choose sports drinks that you consume wisely, as they are often high in sugar (calories) and may be high in sodium.

Fluids supplying 60-100 calories per 230ml help provide the calories needed for continuous performance.

Avoid energy drinks, these are different to sports drinks, during competition/practice. Energy drinks contain larger amounts of ingredients your body doesn't need. These include caffeine and other stimulants, such as guarana, as well as additives like taurine. Most of these drinks also contain a high amount of sugar. They can cause dehydration, nervousness/jitteriness, cramps, seizures, and cardiovascular abnormalities.