More Hydration Tips
As I was doing some work-related training today, I came across some more hydration information that I wanted to pass along. This comes from the high school sports governing body in Texas, and it offers some good guidelines for all athletes who need to stay hydrated before, during, and after competition. This is especially important for those training or competing during the summer months. Read on:
Recommendations for Hydration
HYDRATION TIPS AND FLUID GUIDELINES
• Drink according to a schedule based on individual fluid needs.
• Drink before, during and after practices and games.
• Drink 17-20 ounces of water or sports drinks with six to eight percent CHO, two to three hours before exercise.
• Drink another 7-10 ounces of water or sport drink 10 to 20 minutes before exercise.
• Drink early – By the time you’re thirsty, you’re already dehydrated.
• In general, every 10-20 minutes drink at least 7-10 ounces of water or sports drink to maintain hydration, and remember to drink beyond your thirst.
• Drink fluids based on the amount of sweat and urine loss.
• Within two hours, drink enough to replace any weight loss from exercise.
• Drink approximately 20-24 ounces of sports drink per pound of weight loss.
• Dehydration usually occurs with a weight loss of two percent of body weight or more.
WHAT NOT TO DRINK
• Drinks with Carbohydrate (CHO) concentrations of greater than eight percent should be avoided.
• Fruit juices, CHO gels, sodas, and sports drinks that have a CHO greater than six to eight percent are not recommended during exercise as sole beverages.
• Beverages containing caffeine, alcohol, and carbonation are not to be used because of the high risk of dehydration associated with excess urine production, or decreased voluntary fluid intake.
WHAT TO DRINK DURING EXERCISE
• If exercise lasts more than 45-50 minutes or is intense, a sports drink should be provided during the session.
• The carbohydrate concentration in the ideal fluid replacement solution should be in the range of six to eight percent CHO.
• During events when a high rate of fluid intake is necessary to sustain hydration, sports drinks with less than seven percent CHO should be used to optimize fluid delivery. These sports drinks have a faster gastric emptying rate and thus aid in hydration.
• Sports drinks with a CHO content of 10 percent have a slow gastric emptying rate and contribute to dehydration and should be avoided during exercise.
• Fluids with salt (sodium chloride) are beneficial to increasing thirst and voluntary fluid intake as well as offsetting the amount of fluid lost with sweat.
• Salt should never be added to drinks, and salt tablets should be avoided.
• Cool beverages at temperatures between 50 to 59 degrees Fahrenheit are recommended for best results with fluid replacement.
This is some good information that you might want to print up and keep for reference. When it comes to overall preparation proper hydration is often overlooked. And, in some cases it can even have tragic consequences. So, be smart and stay hydrated!
I hope you find this information useful.
Good Luck and Train Hard,
Rodney Womack, CSCS
rw3@motoxfitness.com
In: Uncategorized · Tagged with: hydration tips, moto x fitness, motocross, motocross training
