Sports Nutrition: Water - Hydration - & Athletic Performance

Each athlete has different needs moisture , which changes due to weather conditions. In general, it is recommended that everyone drink 64 ounces of water a day to stay in a fully hydrated environment. Perspiration , which often occurs during exercise , water and sodium released from the body. To function at its best , athletes need to replenish this loss by water and sports drinks . Neglect to replace fluids and sodium loss results in dehydration , which causes mental retardation concentration , poor energy metabolism and an imbalance in electrolyte levels . Also gives rise to rapid fatigue and decreased energy.

In general , athletes should drink 16 ounces of water or sports drink two hours before activity . Then they must consume other 8 oz 30 minutes before the activity. During the activity, the fluids should be readily available to athletes in need . Coaches should watch for athletes to expel a higher than normal amount of sweat and ensure that the athlete drink everything they need. It is recommended that athletes replenish fluids lost through sweating.

Athletes who participate in short-term activities that lasts more than 30 seconds at a high risk of dehydration due to the intensity of the activity. These athletes should drink plenty of fluids before and recommended replenish lost fluids as soon as possible after finishing work. Short-term activity lasts less than 30 seconds has little effect on dehydration and not a danger.

Athletes who participate in long-term activities , such as running , cycling and skiing more than 30 minutes for regular fluid intake to reduce the levels of dehydration, although it can cause cramping and gastrointestinal problems . To avoid these problems , athletes must train to take more fluid to accustom your body to the fluid.

During the activity , athletes should drink 8 ounces of fluid every 20 minutes. Activities for more than 40 minutes, the water is not enough , because it provides no sodium intake needed to maintain electrolyte levels . If the water is all that is available , mix 1 teaspoon of salt per liter of water is sufficient to maintain balance.

Too much water can cause another problem , hyponatremia , when sodium levels in the body are very low. Symptoms of hyponatremia include nausea , muscle cramps , disorientation , slurred speech , confusion and inappropriate behavior. This occurs when there is a supply of water to replace lost fluids , but not salt intake to compensate for the loss of sodium. Hyponatremia is much more dangerous than dehydration, and it is important for coaches to monitor the amount of liquid is to ensure that their athletes are not at risk for this potentially fatal disease. The old method of " drink as much as you can " is now considered dangerous because of the effects it can have on reducing the sodium content .

If athletes are still unclear as to the amount of liquid to drink, there is a simple urine test that determines a person's hydration levels. Athletes must have clear urine , showing that they are fully hydrated. If the urine is dark or not flow is limited , the athlete needs more fluids . There is no fixed amount for each person , so it is important that as a coach, to train their athletes to learn what their individual bodies need.