June/July 2023 - 42
Nutrition
ensure proper hydration. Hydrating early should be
another consideration to allow urine output to return
to normal before exercise. However, hyperhydration,
or over-hydrating, is not recommended due to unclear
benefits and the risk of dilutional hyponatremia.
Hydration During Exercise
The goal of fluid intake during exercise is to prevent
excessive dehydration, indicated by >2% body weight loss
from water deficit. Fluid needs during activity are highly
individualized and dependent on sweat rates, exercise
duration, and opportunities to drink. It is recommended
to monitor body weight changes during training and
competition to estimate sweat rates for fluid replacement.
As a starting guideline, 7-10 fl. oz. every 15-20 minutes
may be sufficient for some individuals. However, events
with longer durations or different environmental conditions
may necessitate different fluid replacement protocols.
Therefore, fluid replacement during exercise should be
determined on an individual basis.
Hydration After Exercise
After exercise, the goal is to correct any fluid deficits
that occurred during the activity. For events with
long recovery periods (>24 hours), drinking fluids and
consuming foods with sodium are generally sufficient
to achieve rehydration. During periods of rapid recovery
(<24 hours) or in response to substantial fluid loss,
ingestion of 1.5 L/kg (23 fl. oz./lb) of body weight loss
is often acceptable to achieve complete rehydration.
The additional 0.5 L volume should be included to offset
increased urine production during rapid rehydration.
These fluids should be consumed over several hours
when possible to allow for proper fluid retention. If
recovery periods are even shorter (<12 hours), then
more aggressive rehydration plans may be warranted.
ADDITIONAL CONSIDERATIONS
Fluid Types
Other beverages besides water can also be good
choices to hydrate such as sports beverages, fruit juice,
milk, and tea. The palatability of fluids can help promote
fluid consumption. Therefore, flavor, temperature, and
sodium content should also be considered with athlete
preferences to promote good hydration habits.
To learn more about sports nutrition and CPSDA, go
to www.sportsrd.org. n
42 | Training & Conditioning | June/July 2023
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June/July 2023
Table of Contents for the Digital Edition of June/July 2023
Table of Contents
Editor's Letter
Therapy Topic
Earning the Grade
Leading the Way
For Love of the Game
Best of the Rest
Extraordinary Extensions
Nutrition
Beat the Heat
Product Marketplace
Ad Index
June/July 2023 - 1
June/July 2023 - 2
June/July 2023 - Table of Contents
June/July 2023 - Editor's Letter
June/July 2023 - 5
June/July 2023 - Therapy Topic
June/July 2023 - 7
June/July 2023 - 8
June/July 2023 - 9
June/July 2023 - Earning the Grade
June/July 2023 - 11
June/July 2023 - 12
June/July 2023 - 13
June/July 2023 - Leading the Way
June/July 2023 - 15
June/July 2023 - 16
June/July 2023 - 17
June/July 2023 - For Love of the Game
June/July 2023 - 19
June/July 2023 - 20
June/July 2023 - 21
June/July 2023 - Best of the Rest
June/July 2023 - 23
June/July 2023 - 24
June/July 2023 - 25
June/July 2023 - 26
June/July 2023 - 27
June/July 2023 - 28
June/July 2023 - 29
June/July 2023 - 30
June/July 2023 - 31
June/July 2023 - 32
June/July 2023 - 33
June/July 2023 - Extraordinary Extensions
June/July 2023 - 35
June/July 2023 - 36
June/July 2023 - 37
June/July 2023 - 38
June/July 2023 - 39
June/July 2023 - Nutrition
June/July 2023 - 41
June/July 2023 - 42
June/July 2023 - 43
June/July 2023 - Beat the Heat
June/July 2023 - 45
June/July 2023 - 46
June/July 2023 - 47
June/July 2023 - Product Marketplace
June/July 2023 - 49
June/July 2023 - Ad Index
June/July 2023 - 51
June/July 2023 - 52
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