by BJ Maack 09-23-2008 02:00 AM
Dehydration is one of the most common nutritional factors that can affect athletic performance. Cramping, fainting, heat strokes, and electrolyte imbalances are common side effects of dehydration.
General guidelines
Athletes should drink generous amounts of water the day before training or participating in an event. This helps decrease the risk of becoming dehydrated during training the next day. Drinking 13-20 oz of water 2-3 hours before exercise will also help decrease the risk of becoming dehydrated during training. A larger athlete may need to drink more. Athletes should drink at least 6-12 oz of fluid every 15-20 minutes during exercise.
The first nutritional priority after exercise is to replace any fluid lost during exercise. In general, the best way to determine how much to drink is to:
Are you tired of the regular old sports drink? Here is a recipe for a homemade sports drink.
In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice and remaining water. Chill and enjoy! Other flavors such as cranberry and lemonade can be used.
References:
(1) Sports and Fitness Nutrition, by Robert Wildman and Barry Miller. Thomson Learning, 2004.
(2) Nancy Clark’s Sports Nutrition Guidebook, 3rd Edition by Nancy Clark, MS, RD. Human Kinetics, 2003.
BJ Maack, ATC, CSCS
Published 09-23-2008 © 2024 Access Athletes, LLC
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