Hydrating the Athlete

Adequate hydration is crucial during exercise.

Athletes need to drink water and/or other fluids regularly to stay hydrated during physical activity.  Most athletes need to drink 2 to 3 litres of fluid a day (9 to 12 cups).  

What can you do to improve your fluid intake?  Consider these suggestions:
  • Drink freely.
  • Drink more on days when you train harder.
  • When training or competing for more than an hour, consume some carbohydrate (such as a sport drink or snacks).
  • Sodium should be included in fluids consumed during events lasting longer than 1 to 2 hours or by individuals who are "salty sweaters".
  • Do not drink at rates that are greater than sweat losses, which means you gain weight during a competition period.
  • Avoid carbonated soft drinks, full-strength juice, or energy drinks during intense activity.  These drinks can prevent you from drinking enough for adequate hydration because they are high in sugar which inhibits absorption and may cause stomach upset.
  • The negative effects of dehydration are greater in warm environments and higher altitudes.
  • Therefore, athletes must compensate by drinking more before and after long events. 
  • Drink flavoured water if you prefer; having something that tastes good can be an incentive to drink more.
  • Set reminders on your phone to keep you on track with your hydration.
  • Drink room temperature fluids, and your body then does not have to adjust the temperature.


Watch the video.  It provides specific advice for athletes about remaining adequately hydrated during the summer.



Fluids before, during, and after Exercise

 Time
 Recommendations
4 hours before exercise
Drink 250 to 500 ml of fluid (1 to 2 cups).
2 hours before exercise
Drink 125 to 375 ml (0.5 to 1.5 cups) of fluid if you have not urinated or if you produced only a small amount of dark-coloured urine.
During exercise
Sip fluid during your activity.
Immediately after exercise
If you drank regularly during your event, drink according to your thirst for the remainder of the day (as long as no weight change occurs).
If you did not drink enough and lost weight, drink 500 to 750 ml (2 to 3 cups) of fluid per 0.5 kg (1 lb) of weight lost. 

Rehydration after Exercise

Recovery after physical activity is part of the preparation for the next activity, and replacement of sweat losses is an essential part of this process.  Both water and salts lost in sweat must be replaced. 

  • Drinks should contain sodium if no food is eaten at this time.  Sports drinks that contain electrolytes can be helpful, but many foods can also supply the salt that is needed (such as bread, cereal, cheese, crackers).


 
Avoid trying new plans for fluid and fuel replacement at a major competition.  Try this first in training and then at minor events to find what works best for you.