Hydration 101 by Jaime Carpenter


USA Field Hockey Medical Manager


When working out body temperatures rise and we begin to sweat. Sweating serves a purpose in helping regulate body temperature and evaporation of sweat is the primary way the body cools itself. However, as we sweat we lose valuable fluids the body needs. If we continue to sweat and fluid loss is greater than fluid intake, we become dehydrated.


“Dehydration of 1%-2% of body weight begins to compromise physiologic function and negatively influence performance. Dehydration of greater than 3% of body weight further disturbs physiologic function and increases an athlete’s risk of developing an exertional heat illness.” (National Athletic Trainers’ Association).


When athletes sweat so much that they lose 1-2% of their body weight, the body cannot run the way that it normally should. If athletes sweat so much that they lose more than 3% of their body weight, they have a higher chance of getting heat cramps, heat exhaustion or heat stroke.


A few basic signs and symptoms of dehydration are, thirst, irritability, and general discomfort, followed by headache, weakness, dizziness, cramps, chills, vomiting, nausea, head or neck heat sensations, and decreased performance.


HoW CAN I PREvENT DEHyDRATIoN? 1] Begin exercise sessions already well hydrated. Drink water throughout the day and not only while working out.


2] Drink between 17-20 fl oz (2-2.5 cups) of water or sports drink two or three hours before exercise, and 7-10 fl oz (1 cup) of water or sports drink ten or twenty minutes before exercise. Consuming carbohydrates during your hydration session is beneficial in increasing glycogen stores, helping to give the body the energy it needs during exercise sessions.


3] During exercise, the goal is to stay hydrated and prevent fluid loss of greater than 2% body weight so your body can perform at its best. This means you must drink during your work out. Individual sweat rates, sport dynamics, and individual tolerance all factor into how much you should be drinking but generally, 7-10 fl oz (1 cup) of water or sports drink every ten or twenty minutes is sufficient. If you tend to sweat more, you should drink more.


4] After exercise the goal is to replace any fluids that were lost. An easy way to determine how much was lost is by weighing yourself before and after exercise. you should aim to be rehydrated within two hours following your workout and you should drink something that has water to restore hydration status, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration. Usually these can be found in sports drinks.


5] Stay away from drinks that include caffeine and or, carbona- tion. Caffeine will increase urine output, and carbonation may decrease the fluids taken in due to a sense of fullness.


6] Check the color of your urine. The lighter your urine, the better hydrated you are .


Although not as common, athletes can drink too much water and put themselves into a hyperhydrated state. In this state, the body can experience hyponatremia, a condition where sodium in the blood serum is lower than normal.


Symptoms of hyponatremia include nausea and vomiting, headache, confusion, lethargy, appetite loss, irritability, muscle weakness, cramps, seizures, and decreased consciousness. Make sure to seek medical help immediately if you start to experience any of these symptoms.


Staying properly hydrated is a small thing you can do to increase your performance. Make it a goal to do what you can off the field to make yourself better on the field.


jcarpenter@usafieldhockey.com


SPORTS DRINK


250ml / 8oz / 1/2 pint fruit juice (V8 Splash works too)


250ml / 8oz / 1/2 pint water 1/2g salt (pinch)


Drink well chilled


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