Hydration is a complex topic, with even more complex physiology. In this carb-centric society, the emphasis in sports nutrition has been on carbohydrate availability in fluid form, but this neglects the true meaning of 'Hydration'.

Deydration can negatively impact performance and cause early fatigue. Follow these tips to stay hydrated and replenish fluids and electrolytes lost from sweat:

• focus on fluid intake all day, not just around workouts.
• always carry a water bottle.
• weigh yourself before and after exercise to know how much fluid to replace.
• track hydration by checking urine color, the lighter the better hydrated.

Before exercise:

• begin exercise well-hydrated.
• drink 16-20 oz. ( 400-600 ml ) of water or sports beverages at least four hours before exercise.
• drink 8-12 oz. (200-350 ml ) of water 10-15 min. before exercise.

During exercise:

• drink water or sports beverages every 15-20 min. during exercise.
• 3-8 oz. of water (2-3 large gulps) for exercise <60 min.
• 3-8 oz. (100-200 ml) of sports beverage for exercise >60 min.

After exercise:

• rehydrate.
• 16-24 oz. of fluid for every pound lost within 2 hours of exercise.
• chocolate milk is a great option to help rehydrate and refuel after workout.
  

Hydration:

1. The addition of water to a chemical molecule without hydrolysis.
2. The process of providing an adequate amount of liquid to bodily tissues.

Optimal hydration requires a balance of both fluids and electrolytes. Hydration benefits:

• Moistens tissues in eyes, nose, mouth.
• Assists the body in thermoregulation via sweat.
• Provides lubrication to the joints.
• Is the medium for transportation (of nutrients, oxygen, waste products) of the blood and across cells.
• Muscles are 75% water.

Possible indicators of under-hydration:

• Headache post-training, with high sweat rate or low fluid intake pre and during training, hypoydration. (Headaches post-training with high water intake during long training sessions may be an indication of exercise associated hyponatraemia.).
• Dizziness/light-headedness.
• Fatigue.
• Moodiness/irritability.
• Thirsty = drink.
• Poor appetite and elevated metabolism >1 hour post exercise = dehydration.
• Nausea.
• Cramps: may also be caused by neuromuscular issues and/or electrolyte depletion – research still equivocal on one specific cause.
• Dark, low volume of urine = dehydration.
• Decreased endurance performance.

Possible Causes of Under-Hydration:

• High volume of sweat, intense workouts, long workouts.
• Heavy workouts in cold weather with multiple layers.
• Hot & humid conditions.

Drink to thirst during exercise if:

• The athlete has pre-hydrated, otherwise can be susceptible to injury (e.g. rhabdomyolysis, poor recovery, decreased motivation).
• The athlete is heat acclimated (for hot training and games/racing/events).
• The athlete is trained.
• After significant time off with lower fitness levels, hypo-hydration and exercise stress can exacerbate thermal strain and decrease performance metrics.
• If the athlete is a woman in the luteal phase of her menstrual cycle or on the progestin-only mini-pill (high estrogen and progesterone decrease plasma volume and lower plasma osmolality, predisposing a woman to hyponatremia).
• If the athlete has a history of EAH or has Syndrome of Inappropriate Antidiuretic Hormone secretion (SIADH).

Drink on a schedule if: (not to exceed 800ml/H in a temperate environment. Small individuals need less, larger need more).

• Is a junior athlete (e.g. has not gone through puberty).
• Has 2+ heavy training sessions/day (to avoid systemic dehydration).
• Is unacclimated and training at altitude.
• Has a history of heat illness.
• Is drinking plain water.
• Is hypo-hydrated, travelling, has low glycogen, or in a hot/humid environment.

Hydration:

PRE Training:

• Salted watery fruits and vegetables (e.g. salted tomatoes, apples, watermelon).
• Water with a dash of salt (1/16th tsp table salt per 20oz water).
• Use a specific hyper-hydration beverage or high sodium broth/soup.

During Training:

• Drink appropriately (i.e. to thirst or on a schedule if the athlete meets the scheduling criteria) a beverage that contains per 8 fluid ounces: Sugars (from glucose and sucrose): 7 – 9.5 grams (3-6% carbohydrate solution); Sodium: 150-180mg; Potassium: 60-75mg.

POST Training/Acute Rehydration:

• Urine should be clear 2-3 hours post-training.
• Protein+carbohydrate-based recovery drink/smoothie.
• Low-carbohydrate electrolyte drink.
• Soups.
• Salted watery fruits/veggies (salted tomatoes, salted [water]melons).

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