June 17, 2014 - by

strength_hydration


It only takes a 1% change in body weight from water loss to cause a decrease in performance.


 


That equals:



  • 1 ½ pounds in a 150 pound person

  • 2 ½ pounds in a 250 pound person

 



HOW MUCH DO YOU NEED?


Most athletes need 2-4 Liters of fluids per day.


 


Fluid needs are directly related to your Calorie expenditure.  You should drink 1-1.5ml of fluid for every Calorie expend.


 


Example: 


If you expend ~4000 Calories in a day, you need 4000ml or 4 Liters or 17 cup


 


Tips for Increasing Fluid intake:



  • Start and end your day with water.  Your body loses water while you sleep, so drink at least 8oz before bed and again as soon as you wake up.

 



  • Add a splash of juice to your water for a better taste

 



  • Don’t pass a water fountain without taking a drink

 



  • During competition or practice, make hydration a priority.  Drink at every break in action.  Try to get 8oz every 15-20 minutes.

 



  • Make it convenient.  Make a habit out of carrying a water bottle with you at all times:  when driving, during class, running errands etc. and drink it consistently.

 



  • Don’t wait until you are thirsty to drink water.  By the time you feel thirsty; you have already lost at least two cups of your total body water composition.

 



  • Set a timer if you have trouble remembering to drink throughout the day.


What’s the best way to know you are hydrated?


Check your urine:  Keep it Clear & Pale to stay well hydrated.   


 


SIGNS OF DEHYDRATION:





























Percent Loss of Body Water By Total Body Weight


Weight Lost for 150lb. person


Progressive Effects of Dehydration


0-1%


1.5 lbs


Thirst


2-5%


4-8 lbs


Dry mouth, flushed skin, fatigue, headache, impaired physical performance


6%


9 lbs


Increased Body Temperature, breathing rate, and pulse rate


8%


12.5 lbs


Dizziness, increased weakness, labored breathing with exercise


10%


15 lbs


Muscle spasms, swollen tongue, wakefulness



When to Choose a Sports Drink Over Water:


 



  • During a high intensity practice session or competition lasting over an hour

  • After a hard practice or competition

  • Or if you are tired of water and need something different to get you drink

 Benefits of a Sports Drink:


 



  • Sports drinks contain electrolytes, most importantly sodium, which is lost through sweat.

  • Sports drinks can be quickly absorbed and therefore empty quicker from your stomach, so you have less of chance to get that sloshy feeling.

  • The carbohydrates in sports drinks are an added source of fuel

  • The good taste stimulates the desire to drink fluids

Benefits of Water:



  • Inexpensive

  • Readily Available

  • Refreshing

  • Our bodies need it

  • Settles Comfortably

  • Replaces fluid losses

  • No Calories

  • No Sodium

  • No Fat

  • No Cholesterol

  • No Caffeine

 


 


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