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So summer must be here and with us supporting local triathlons, duathlons and obstacle races we thought it important to share some vital information with our followers. As Bob Murray (Phd, FACSM) points out: “Minimizing dehydration is the simplest, yet the most effective step athletes can take to protect both health and performance”. (1) Vigorous physical activity in a warm environment is one of the greatest physiological stresses the human body can encounter. Regularly each year there are a number of competitors who experience severe cardiac distress due to poor hydration, lack of training and bad nutrition planning in events ranging from 10Ks to Ironmans. Even slight dehydration (e.g., a 1-2% loss in body weight) has a negative effect on physiological function and performance. Consuming adequate fluid at regular intervals during exercise easily prevents dehydration. As part of their fitness training regime, all athletes can train themselves to become better drinkers and can learn from experience just how much fluid they need under varying circumstances of exercise and environment. Current fluid replacement guidelines recommend that the goal of fluid replacement is to replace 100% of sweat loss during exercise. Fluid balance, electrolyte homeostasis, cardiovascular function, and thermoregulatory control are intimately linked and each has a major impact on health and performance. Plain water then, although a good thirst quencher, is a poor re-hydrator; it shuts off thirst before an athlete can properly rehydrate.(2) One of the most effective ways to prevent dehydration is to have athletes consume adequate amounts of a properly formulated sports drink which must taste best when athletes are hot, sweaty and thirsty, and must also have the proper electrolyte profile to maintain the physiological drive to drink. Carbonated or high carbohydrate drinks generally empty slowly from the stomach and should be avoided during athletic activities because such drinks may cause bloating or a feeling of fullness, upset stomach, burping, and nausea. “including carbohydrates and electrolytes in the rehydration drink can maintain blood glucose, carbohydrate oxidation and electrolyte balance and can maintain performance when the exercise session exceeds 50 minutes in duration or is extremely intense.”(3) So even if you don’t want to purchase a ready-made sports drink; think about drinking something other than just water during those hot exercise sessions. A bottle of squash is a start! So if you are working with Derby personal trainers as part of your Derby fitness training, are training for a triathlon or dualthlon, or undertaking any form of physical activity this summer. Stay well hydrated and you will feel and perform much, much better. References 1 Bob Murray. Preventing Dehydration: Sports Drinks or Water GSSI web 05.20.2005 3 Casa, DJ, et al. NATA Position Statement: Fluid Replacement For Athletes. J Athl Training 35:212-224, 2000. 2 Greenleaf, JE. Problem: thirst, drinking behavior, and involuntary dehydration. Med Sc. Sports Exer 24: 645-656, 1992.
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