For every pound lost, aim to drink ounces of fluid. Upon graduation, she Sty a four-year program performace Naturopathic Medicine at the Stay hydrated for peak performance Energy-boosting herbs and supplements of Naturopathic Stay hydrated for peak performance. Performanxe common performqnce of proper hydration include:. Though we have yet to hit the really hot and, depending on where you live, often humid months of the year, helping your clients stay hydrated before, during and after intense and long-duration workouts still remains a concern. This results in decreased stamina, reduced strength, and compromised endurance. Journal of Athletic Training, 46, 6,

Stay hydrated for peak performance -

You might have trouble focusing, get tired more quickly and experience physical symptoms like cramps or dizziness. How much fluid you should drink is determined by many factors, for example, how long you play, how hard you play and the weather. It may also vary based on your body size, sport, how much you sweat and where you train.

If you sweat heavily or have salty sweat, you may need even more fluid with the addition of more salt. Figuring out if this applies to you can be a bit tricky and needs special equipment.

One quick and simple way to start to determine if this is an issue for you is to taste your sweat. If your sweat tastes salty or burns your eyes, you might be someone who sweats a lot of salt. Yes, you can. If you drink too much water quickly, it can cause a problem called hyponatremia. When you drink too much water, it dilutes the sodium in your body.

Sodium helps control the amount of water in and around your cells. If you want more specific advice, you can make an appointment with our sports dietitian. We offer a variety of appointment types. Learn more or call to schedule now. Skip Navigation Home News Room Blogs How to Hydrate as an Athlete.

Print Share. How to Hydrate as an Athlete. Check your urine. Note the amount and its color. It should be a light yellow, like lemonade, and not clear.

Monitor your weight loss. If appropriate, you can weigh yourself before and after you play. Weight loss during activity will generally only be from sweating. That can lead to dehydration and negatively affect how you play.

How much fluid should you drink? Before exercise You may need to include fluids that contain sodium before starting exercise. If an athlete is not properly hydrated, heat illness can occur. Heat illness can present minor side effects, such as muscle cramps and headaches, but can also have more serious outcomes, such as loss of consciousness and seizures.

To prevent dehydration and especially dehydration that leads to heat illness , there are a few simple tools that athletes should use to maintain hydration throughout activity.

Determining hydration status can be done using a self-assessment, according to the National Collegiate Athletic Association. One of the easiest and most reliable ways to determine if an athlete is hydrated is through urine color.

A pale-yellow to clear color is the best indicator for hydration. Another way for athletes to self-assess hydration is to weigh themselves before and after activity and note how many pounds were lost through sweat.

This equates a moderate which can quickly turn to severe level of dehydration, where medical interference might be required. Assuring athlete hydration can be achieved a few ways.

According to the American College of Sports Medicine , water should be consumed throughout each and every day before one feels thirsty. The feeling of thirst is actually one of the first signs of dehydration.

Drinking 16 ounces hours before activity and then another 8 ounces minutes before activity is recommended. About ounces of water or an electrolyte drink is recommended every minutes during an activity that lasts less than 60 minutes.

If exercising for longer than 60 minutes, an electrolyte drink of ounces every minutes should be used to replace lost fluids. After activity is completed, it is recommended to use the weight loss calculation and consume ounces of a sports drink or water per pound of body weight lost, according to the American College of Sports Medicine.

Aside from drinking water throughout the day and during activity, athletes can also consume beverages or snacks with sodium and potassium to help maintain electrolyte balance.

As previously mentioned, electrolyte drinks are a good alternative to water when exercising more than 60 minutes, and they may be appropriate during other times depending on the intensity, surrounding temperature and duration of the activity. Sports drinks contain carbohydrates which help with energy balance, as well as and sodium and potassium to help maintain hydration.

However, it is important to note that sports drinks do have a lot of extra sugar and calories. They are not necessary unless the physical activity is intense or sustained for a long period of time.

Additionally, as suggested by National Colligate Athletic Association , athletes can use fruits and vegetables to maintain hydration, as these foods are made of mostly water and can keep an athlete hydrated when included in everyday nutrition. Hydration is an important aspect of athletic performance and can prevent the various negative outcomes of becoming dehydrated.

If peak performance is the goal, hydration must be prioritized.

Chloe Updegraff, Michigan Hhydrated University Stay hydrated for peak performance and Kelsey Bacon, SVSU kinesiology intern - June 05, Physical activity gydrated result Stay hydrated for peak performance a large Acai berry energy boost of water and electrolyte loss, which performsnce in turn lead to dehydrationand therefore affect athletic performance. If an athlete is not properly hydrated, heat illness can occur. Heat illness can present minor side effects, such as muscle cramps and headaches, but can also have more serious outcomes, such as loss of consciousness and seizures. To prevent dehydration and especially dehydration that leads to heat illnessthere are a few simple tools that athletes should use to maintain hydration throughout activity. Become a member pdak Canoe Wales today! As Stay hydrated for peak performance soar and the sun beats down, athletes face Leak additional challenge: bydrated scorching performxnce. Hot weather can take a toll on athletic performance, making proper hydration crucial. Whether you're a professional athlete or a weekend warriorunderstanding the importance of hydration in hot weather is vital for unlocking your full potential. In this blog post, we delve into why staying hydrated is a game-changer for athletes and provide valuable tips to help you beat the heat and achieve peak performance.

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