1. Hydration: Overview • Hydration • Your daily fluid needs • How exercise increases your need • What and how much to drink • Before, during and after exercise • Setting up a hydration plan • Battle of the beverages

2. Your daily fluid needs • Drink water throughout day • Your fluid needs: • Body weight (lbs.) divided by 2 = ounces per day • Indicators of hydration: • Pale yellow urine • Relatively frequent

3. Exercise Increases Fluid Needs • Working muscles generate heat. We sweat (lose water) to get rid of this heat. • If water is not replaced, the body decreases sweat rate to conserve blood volume • Heart works harder to move blood • The body still needs to get rid of heat. • Some of the blood that was taking oxygen to muscle is diverted to the skin to get rid of heat • Heart rate and body temperature increase

4. Pre-Exercise Hydration • Athletes who avoid fluids prior to exercise: • Fatigue more quickly • Complain of dizziness • Experience faster rise in core body temperature • Have increased heart rate • Perform sub optimally

5. Before Exercise: Fluid Intake • Drink 1-2 cups of water (fluids) about 2 hours prior • Consuming fluid prior to exercise lowers core temps & heart rates during exercise when compared with no fluid consumption.

6. Alcohol • Poor energy source because it doesn’t contribute to muscle glycogen • Heavy drinking can promote dehydration • Moderate drinking not likely to harm performance if properly hydrated. • Women = 1 drink; men = 2 drinks • Don’t use to replace fluids after exercise.

7. Caffeine • 1 hour prior: 3-6 mg of caffeine per kg. of body weight improves performance during prolonged endurance exercise. • Weight (lbs) ÷ 2.2 = kilograms • Benefits of caffeine: • Decreases the perception of fatigue • May increase the force of muscle contractions • Increases the use of fat as a fuel for muscle

8. Caffeine in Drinks

9. During Exercise • Thirst not an adequate indicator of need • Create hydration plan • Exercise < 60 minutes • Water • Exercise > 60 minutes • Sports drink for increased stamina • Provides water, carbs & sodium

10. Sports Drinks & Performance

11. During Exercise: Carbohydrates • Choose a drink with 4-8% carb content • What type of carbohydrates (sugars)? • Glucose, sucrose & maltodextrin are absorbed faster than fructose • Sports drinks use small amounts of fructose • Do not choose drink that is solely fructose • Several types of sugar increase absorption

12. % Carbohydrate Calculation • Look at the Nutrition or Supplement Facts Label • Determine the # grams of carbohydrate in 8 ounce (240 ml) serving size • Grams of carbs ÷ 240 ml x 100 = % carbohydrate content.

13. During Exercise: Electrolytes • Sodium, chloride & potassium help maintain: • Body fluid levels • Muscle contractions • Nerve impulses • Sodium is most important to replace • Recommended: 100-200 mg per 8 oz. • Read Nutrition Facts Panel: Avoid products containing >10% Daily Value of any electrolytes • Don’t take potassium supplements

14. During: How much to drink? • 4-8 oz (1/2 -1 c.) every 10-20 min = 24 oz/hour • 30-60 grams carbs/hour • > 60 grams/hr -bloating, cramping & diarrhea • Small amounts better tolerated than large amounts.

15. After Exercise • Drink 24 oz. (3 c.) fluid for every lb. lost • Sodium in drinks help promote hydration • Monitor hydration by urine color & volume • What about carbs & protein?

16. After Exercise: Carbohydrates • Within 30 minutes after exercise: • Best to consume carb drink - chocolate milk or sports drink • Sucrose and glucose are better at restoring glycogen than fructose from fruit • Replacing glycogen after strenuous training helps minimize fatigue • First 2 hours, replaced at 8%per hour: then 5%/hour

17. After Exercise: Protein • Does it promote protein synthesis? • Cyclists drank carb-only, protein-only and carb-protein drink 2 hours after workout • Carb-protein drink had greatest insulin levels –deducted this would lead to protein production • Does it help replenish glycogen? • Carb-protein drink provided more energy (43%) than other drinks & enhanced glycogen stores • Other studies have not replicated results • Energy content most important to make glycogen

18. After Exercise: Protein • Current recommendation: • Consume 6-20 grams of essential amino acids in post exercise meal • For recovery, consume protein & carbs as soon as possible and within 3 hours after exercise.

19. Hydration Plan (extra credit) • Title note card: Hydration Plan • Name on upper right corner Review what you learned about hydration. Write down at least 2 things to know about what & how much to drink for exercise lasting >1 hour. Open note & book, may work with others. • Before: • During: • After: