July/August 2022 - 36
between two and eight cups per hour) of fluid during
heavy training.
It's critical for athletes to replace not only fluids but
sodium as well. Typical sodium losses are estimated at
460 to 1,840 milligrams of sodium per liter of sweat lost,
but athletes who are salty sweaters or high-volume
sweaters can lose even more. These athletes often
need to consume three to four times the recommended
sodium compared to the general population.
Although some coaches and sports professionals
continue to recommend bananas or high-potassium
foods to ward off heat cramps, potassium losses are
generally very small (160 to 390 milligrams of potassium
per liter). That is only about three to eight percent of the
recommended daily intake.
If athletes keep a few key points in mind before, during,
and after training and competition, staying hydrated will
come naturally. These keys include the following:
* Stay Well Hydrated All Day - It's important for
athletes to come to workouts and competitions
hydrated - that's why " pre-hydrating " is so
important. Drinking fluids all day long can help
ensure that an athlete is ready to practice. To
do this, athletes can grab water, juice, milk,
sports drinks, or other fluids first thing in the
morning. Then, they should continue to drink
fluids throughout the day, using water fountains,
coolers, and cafeteria beverages as easy sources
for drinking. Soup and some water-rich foods
(like watermelon, grapes, and tomatoes) can also
contribute to proper daily hydration.Because
athletes wake up dehydrated (their weight is often
two to three pounds lower in the morning), athletes
should drink at least 32 ounces of fluid during the
first two hours they are awake. This will help them
rehydrate from the previous night.
* Have a Pre-Game/Training Hydration Plan -
Athletes should aim for at least 16 ounces (two
cups) of fluid two to three hours before practices
and competitions. They should consume an
additional eight ounces (one cup) 10 to 20 minutes
prior to getting on the field.
* Drink on a Schedule During Workouts &
Competition - Perhaps one of the most important
things sports professionals can do is set up a
hydration schedule for athletes when they are
training and competing. Most athletes will not
naturally take in enough fluid if left to their own
devices, as thirst is not a good indicator of fluid
needs. When feasible, athletes should drink six
to eight ounces of fluids (or as much as they can
tolerate) every 15 to 20 minutes during hard
exercise or competition to maximize hydration.
Sports drinks can help ward off dehydration and
muscle cramps because they help replenish both
fluid and electrolytes (sodium and potassium) lost
36 JULY/AUGUST 2022
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