| Much like sleep, there is a biological explanation as to why a human will die after 2 -3 days without water. Our bodies are composed of > 70% water. We lose a significant amount of fluids throughout the day just existing and breathing and even more while we are exercising.
Hydration is what stabilizes changes in body temperature when we exercise. Hydration is also what stabilizes the function of all organs of our bodies beyond just our kidneys and adrenals. Hydration is most important for stabilizing brain function. Thus, there is a reason why in the face of heat exhaustion, a loss of focus, attention, and ability to speak are three primary symptoms and why in the face of heat stroke, loss of consciousness is common.
The golden rule is 8 oz. every 30 - 60 min under temperate conditions (< 72 degrees Fahrenheit) and 12 oz. every 30 - 60 min in hot and humid conditions (> 85 degrees Fahrenheit and/or 70% humidity). Swimmers must pay particular attention to hydration status, especially because you don’t experience sweating the same way that other sports do. Dynamic changes in adrenal tone leading up to or during the stress of intense training and competition require more fluid balance within the body and lead to greater fluid loss.
It is important that you are familiar with the color of your urine, as it is a great indicator to your hydration status.
The sensation of thirst is triggered when the body is already 2-3% dehydrated? Athletic performance is consistently reduced when hypohydration meets or exceeds 2% body mass loss, including a noticeable decrease in strength, power and anaerobic endurance, compromised cognitive function including: task performance, reaction time, short-term memory and mood state. When you sweat, valuable electrolytes are lost and should be replenished immediately. Electrolytes lost in sweat include: sodium, chloride, potassium, calcium and magnesium. Replace these by increasing salt in one’s diet, using an oral rehydration solution such LMNT or Drip Drop and/or utilizing sports drinks when rehydrating. Each athlete should have a hydration plan in order to achieve optimal performace: Two to three hours before exercise: drink approx. 16 oz. • 15 minutes before exercise: drink 8 oz. • During exercise: drink enough to limit dehydration • After exercise: drink 16- 24 oz. for every pound lost • Sodium can be added to foods or replaced with a recovery drink. |
