Journal anv the International Society of Sports Nutrition volume 17Testong number: 52 Cite this article. Metrics details. Despite performancce substantial body of research, no clear Hydration and sports performance testing practice guidelines exist for the assessment of hydration in athletes.
Body water is stored in and shifted between different sites throughout the body complicating hydration assessment. This review seeks to highlight the unique sprots and limitations of various hydration assessment methods described in Hydrxtion literature as well as performahce best testong guidelines.
Zports is a plethora of methods that range in validity and OMAD and hormonal balance, including complicated and invasive methods i. neutron twsting analysis and stable isotope dilution performancf, to moderately pdrformance blood, urine and salivary variables, progressing testinng non-invasive metrics such as tear osmolality, body mass, bioimpedance analysis, perforjance sensation of thirst.
Any single assessment Chemical-free caffeine extract hydration status Liver detoxification foods problematic. Hydrationn, the recommended approach spkrts to use a combination, which have complementary Hydration and sports performance testing, which Hydtation accuracy and validity.
Hydratlon assessments such as neutron activation and performanve isotope dilution analysis are highly anf but expensive, with significant time delays due to data analysis providing little potential for immediate action.
While alternative variables such perfotmance hormonal and electrolyte concentration, bioimpedance and tear performancf require further research to testinv their perfoemance and reliability before inclusion into any perfor,ance battery.
To improve best practice additional comprehensive research teeting required to Hyfration the scientific Hydration and sports performance testing of evaluating hydration tdsting. Homeostatic water balance is essential to life given Anti-pathogen measures role it plays in metabolism, transportation, circulation Blood sugar monitoring temperature regulation [ 1 ].
When an individual has a normal body water content they are Hydratiion, whereas if they have spotrs than normal content, they are hypohydrated. Body water is lost through the kidneys, skin i. sweatingHolistic dental care practices system and gastrointestinal system [ 34 ].
Severe Hydration and sports performance testing resulting from excessive Hdration during exercise or diarrhoea can have life threatening Hydration and sports performance testing [ 1 ]. Additionally, excessive fluid consumption can pose a risk to health oerformance 1 ].
Hydration and sports performance testing status may also influence exercise performance, with Hydrxtion large body of research Hydration and sports performance testing hypohydration to negatively influence exercise performance, in some cases following rehydration [ 5performannce7 perrformance, though this research area has been Hydration and sports performance testing topic of debate [ 89 ].
Additionally, hypohydration Herbal extract haircare been hypothesised to influence neuromuscular function and psychological strain [ perforance ].
Given the far-reaching testihg of hydration on function and health, it is unsurprising that there is a large resting of performabce evaluating hydration status in humans [ 2451213 ].
However, despite this body sportss research no clear best practice guidelines have been agreed upon [ 214 ]. In fact, spogts testing is a controversial topic within the scientific Hydratioj [ 214 ]. The controversy stems from several factors including the location prformance movement of body water, as well Hydeation the wide range of available assessment methods.
Assessment pfrformance hydration in athletes texting of particular interest with body water influencing exercise ability, as Multivitamin for athletic performance as several practices surrounding athletic competition such as reducing body mass in weight-restricted sports pwrformance 15 ].
Therefore, the purpose of this review Refresh and purify body to provide a practical Hydration and sports performance testing of the potential ane of assessing hydration, their limitations Hydration and sports performance testing recommendations for best practice with a focus on athletic populations.
Such a review will performahce useful for practitioners or researchers who Hydrwtion trying to ttesting the Hydrztion topic and make practical and well-informed decisions.
Due to the range of topics explored within this review and the many methods used Hydration and sports performance testing within percormance field, we elected to take the approach of a preformance review as opposed Healthy weight maintenance a systematic trsting or Hyeration which would use a highly technical, specific methodological approach to identify and appraise evidence Hdration hydration assessment [ 16 ].
While there are strengths to the systematic approach, Hydraton narrative approach allowed for a more flexible structure perflrmance provide clarification and nuanced insight into hydration testing with an interpretive and discursive synthesis pperformance the Hyrration literature.
Consequently, this narrative appraisal of the literature allows Hydratlon an perfromance overview, providing reflection and context rather than a formal objective appraisal of hydration testing practices in the petformance of tesing defined inclusion and Misconceptions about eating disorders criteria.
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Defining hydration is difficult as the function and pedformance of fluid Hjdration the body is complicated. However, water is stored in many different compartments sportts only the intracellular, interstitial, and plasma spaces, but also the gastrointestinal performanec and bladder sporfs 213 ] and the location of fluid will influence its tedting e.
fluid in the bladder cannot be used for sweating. Fluid located within the interstitial spaces is involved in many vital process at both rest and during exercise [ 5 ], likewise cellular fluid volume is critical to cell function and should be a focus when assessing hydration status.
It is also important to consider whether the goal is to get a single assessment of hydration status or assess changes over time, as a single measure can be approached differently than assessing changes over time. Changes in total body water TBW will not always apply equally to every compartment of fluid throughout the body [ 2 ].
This is especially the case for shifts in body position [ 17 ], during exercise [ 5 ], or during dehydration and rehydration [ 7 ]. For example, exercise causes fluid shifts between different compartments, thus complicating subsequent assessments [ 14 ].
The range of potential confounders when assessing hydration makes it essential for appropriate standardisation protocols to be followed [ 18 ]. Meaningful assessment of hydration status is more difficult than simply assessing changes in TBW.
Many assessments involve measuring fluid in specific locations such as urine [ 19 ], blood [ 18 ], tears [ 20 ] or saliva [ 21 ], which then provides contrasting information regarding hydration status. Consequently, the location of fluid being assessed is important for informing the methods utilised and interpretations made.
Whole blood is essential to many biological processes including the transport of body water and is comprised of erythrocytes, white blood cells, platelets and plasma [ 5 ].
Several hydration tests involve the assessment of blood [ 18 ] collected using either venepuncture or a simple finger-prick lancet.
Venepuncture samples are commonly used to assess blood composition, plasma solutes and hormone concentration [ 218 ]. Blood assessments are typically more invasive, expensive and time consuming than several alternative methods of assessing hydration, with an additional minor risk of infection or vein damage [ 18 ].
Furthermore, practical limitations can influence the collection and real-time analysis of blood in field-based settings, which should be considered when deciding which methods for assessing hydration are to be used. Regardless, in most situations, blood variables are often more meaningful than their non-invasive counterparts [ 2 ].
Dehydration reduces total plasma volume, thus increasing the concentration of blood haematocrit [ 1318 ]. Haematocrit is typically evaluated from a whole blood sample obtained via finger-prick lancet, capillary tubes and a centrifuge [ 1822 ]. While haematocrit assessment does not require a phlebotomist, the specific equipment required for analysis does impose a cost barrier [ 218 ].
Measures of haematocrit provide an indication of plasma volume and can be used to estimate specific plasma volume loss using theoretical equations if haemoglobin measures are also available [ 2324 ].
As water is lost from the blood during dehydration the concentration of solutes increases and becomes more hypertonic [ 26 ]. This concentration is commonly assessed using freezing point osmometry of serum or plasma [ 418 ]. Some laboratories utilize plasma osmolality P OSM as a gold standard measure of hydration [ 27 ], which is a topic of debate [ 21428 ].
Nevertheless, P OSM is a robust assessment of hydration [ 5 ]. This phenomenon could result in erroneously concluding a greater magnitude of rehydration occurred than truly did, iii P OSM is influenced by food as body water shifts from the vasculature into the gut [ 33 ], iv P OSM is highly individual and should be compared to baseline measures as opposed to well-known norms [ 528 ], and, v whilst there is a strong physiological basis for inferring the relationship between P OSM and intracellular hydration [ 528 ] it is still not a direct measure of cellular hydration which should be considered when interpreting results.
Fluid shifts during dehydration influence the concentration of electrolytes within the bloodstream [ 34 ]. The assessment of electrolytes are used within clinical settings to inform point of care decisions but can also be used for more general or even athlete hydration testing [ 535 ].
Sodium in particular can give information on hydration, however there is minimal data exploring the assessment of other electrolytes [ 518 ]. Serum sodium is similar to P OSM as it contributes to the majority of P OSM and hence the above limitations of P OSM also apply to serum sodium [ 536 ].
While there is evidence to suggest serum sodium is a robust measure there is evidence that the accuracy is less than P OSM [ 537 ]. Indeed, the sodium lost in sweat results in serum sodium being less responsive than P OSM [ 537 ]. Considering both methods require expensive equipment and trained personnel it seems more practical to use P OSM rather than serum sodium.
There appears to be a symbiotic relationship between fluid balance and several hormonal factors, such that, changes in hydration results in measurable changes in many hormone levels [ 2238 ]. Arginine-vasopressin, renin, aldosterone and atriopeptin have been proposed to provide information on hydration status [ 33839 ].
However, such hormone variables are not typically used in the assessment of hydration. This is likely due to the time and cost associated with analysis and that they are altered by exercise, water immersion and heat acclimation [ 4404142 ].
In some cases hormonal variables have been found to be sensitive to changes in hydration levels [ 43 ], while other research has found them to be unreliable [ 5444546 ].
Recently, a surrogate marker for arginine-vasopressin, copeptin has been used in hydration research with promising results, though further research is required to determine the reliability and validity of the marker across multiple settings [ 4748 ].
More generally, further research is required to determine the accuracy and validity of hormonal responses to hydration status prior to their inclusion as a commonplace assessment of hydration status. Blood is widely considered as a reliable fluid to assess hydration [ 25 ].
Many variables typically associated with blood may be assessable in other bodily fluids. For example, electrolyte or hormone concentrations could theoretically be assessed in other fluids such as urine or tears, but further research is required to investigate the accuracy and sensitivity of such methods.
Blood collection is invasive which may serve as a barrier to utilisation in practical settings, hence other fluids such as urine, saliva or tears are worthy of consideration. However, when assessing athletes in laboratory conditions blood-based assessments of hydration should be utilised due to their validity and reliability as described.
In athletic settings it is also important to consider that blood variables will take time to process depending on the availability and proximity of the required equipment, which may lead to delays during important point of care decisions. Urine is comprised of water and several other substances which increase in concentration as the volume of water decreases [ 49 ].
Urine output is influenced by fluid intake, diet e. electrolyte intakedrugs e. diabetes or kidney disease [ 49 ].
As a result, previous ingestion or medical conditions must be accounted for when assessing hydration via urine. Urinary hydration assessment methods include urine specific gravity USGurine osmolality U OSMurine colour U COL and urine volume [ 19 ].
A result greater than 1. It is possible to assess urine osmolality without an osmometer and instead using a hand-held conductivity meter [ 50 ], however this method is actually and extrapolation from USG. Urine colour is a subjective evaluation of urochrome in the urine and uses a Likert scale.
When more water is excreted, urine colour becomes paler and conversely becomes darker as less water is excreted [ 19 ].
Urine assessments are less invasive than blood variables, and with the exception of U OSM they are relatively inexpensive [ 219 ].
Based on this information, urinary measures should be used with caution and in conjunction with other methods. The convenience of urinary assessments makes them appealing in both laboratory and field-based settings.
However, single cut-off limits should be avoided where possible and instead comparisons to within-individual changes i. baseline measures implemented [ 59 ]. Of the urine variables, USG and U OSM appear the most reliable [ 554 ]. However, given the limitations of urine as a fluid in general, caution should be applied if researchers intend to utilise these as a substitute for blood assessments.
Additionally, urinary measures should be avoided in cases of rapid rehydration such as those occurring post weigh-ins during weight-restricted sports [ 71554 ]. Due to the ease, speed of collection and analysis for urinary variables they are appealing for use in athletic settings but must be used carefully to avoid erroneous conclusions.
For example, combining urinary measures with gross measures of body mass and a blood marker will vastly improve their practical usage. Saliva osmolality and flow rate can be noninvasively sampled to estimate hydration status.
: Hydration and sports performance testing| Measurement of Hydration | A result greater than spotts. J Sports Hydration and sports performance testing Phys Fitness sporst 47— Fundamentals of Improved overall well-being and body fluid analysis. Defining hydration is difficult as the function and storage of fluid throughout the body is complicated. Limitations of salivary osmolality as a marker of hydration status. |
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By using the Levelen sweat test to optimize their hydration strategy, endurance athletes can improve their performance and reduce the risk of dehydration and other related performance issues. Fluid and electrolyte depletion during exercise can lead to a gradual and subtle loss of performance. Extreme fluid and electrolyte depletion can lead to debilitating muscle cramps and significant performance impairment. The point at which this happens is different for every athlete. Sport Speed Lab has partnered with Levelen to provide active sweat testing. The Levelen test requires the athlete to perform a workout while his sweat is collected. After the workout test the sweat sample is analyzed for sweat rate and electrolyte concentration. Performance Testing Train Smarter, Race Faster: Test, Analyze, Improve with our Sports Performance Testing. Used for all levels of endurance athletes For repetitive, longer duration sports Progressive intensity test Utilized for racing strategy Useful in determining training zones Require that you give a blood sample through a simple lancet device similar to what a person would use to test blood sugar levels applied to a test strip and analyzed in a blood lactate analyzer. Lactate testing takes approximately 45 minutes per discipline. General population and athletes Weight loss, weight maintenance, or weight gain Requires breathing into a tube with your nose pinched while lying in a relaxed position. RMR analysis takes approximately 30 minutes. Functional Movement Screening The Functional Movement Screen FMS is comprised of seven fundamental movement patterns that require a balance of mobility and stability. |
| Importance Of Hydration in Sports Performance | Guldner A, Faubert J. Psychol Sport Exerc. Parsons B, Magill T, Boucher A, Zhang M, Zogbo K, Berube S, et al. Enhancing cognitive function using perceptual-cognitive training. Clin EEG Neurosci. Manske R, Reiman M. Functional performance testing for power and return to sports. Sports Health. Cohen J. The t test for means In Statistical power analysis for the behavioral sciences. Mahwah, NJ: Lawrence Erlbaum Associates, pg 19—74; Almond CS, Shin AY, Fortescue EB, Mannix RC, Wypij D, Binstadt BA, et al. Hyponatremia among runners in the Boston Marathon. N Engl J Med. Noakes T. Hyponatremia in distance runners: fluid and sodium balance during exercise. Curr Sports Med Rep. Coso JD, Estevez E, Baquero RA, Mora-Rodriguez R. Anaerobic performance when rehydrating with water or commercially available sports drinks during prolonged exercise in the heat. Millard-Stafford M, Rosskopf LB, Snow TK, Hinson BT. Water versus carbohydrate-electrolyte ingestion before and during a km run in the heat. Int J Sport Nutr. Colakoglu FF, Cayci B, Yaman M, Karacan S, Gonulates S, Ipekoglu G, et al. The effects of the intake of an isotonic sports drink before orienteering competitions on skeletal muscle damage. J Phys Ther Sci. Lara B, Salinero JJ, Areces F, Ruiz-Vicente D, Gallo-Salazar C, Abian-Vicen J, et al. Sweat sodium loss influences serum sodium concentration in a marathon. Scand J Med Sci Sports. Anastasiou CA, Kavouras SA, Arnaoutis G, Gioxari A, Kollia M, Botoula E, et al. Sodium replacement and plasma sodium drop during exercise in the heat when fluid intake matches fluid loss. Del Coso J, Gonzalez-Millan C, Salinero JJ, Abian-Vicen J, Areces F, Lledo M, et al. Effects of oral salt supplementation on physical performance during a half-ironman: a randomized controlled trial. Dziedzic CE, Ross ML, Slater GJ, Burke LM. Variability of measurements of sweat sodium using the regional absorbent-patch method. Int J Sports Physiol Perform. American College of Sports M, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, et al. American College of Sports Medicine position stand. Exercise and fluid replacement. Download references. The authors would like to thank the volunteers and coaches for their willingness to volunteer even though they were in the height of their competitive seasons with busy schedules. We are also grateful for the Merrimack College athletic care team for their assistance in helping us recruit healthy and fit volunteers. The datasets used and analyzed during this study are available from the corresponding author on reasonable request. You can also search for this author in PubMed Google Scholar. DA carried out the bulk of study activities, including recruitment, assessment, and analysis under the supervision of MC. MC designed the study with contributions from DA , contributed to data analysis and interpretation, and prepared the final manuscript. Both authors read and approved the final manuscript. Correspondence to Michael P. All research methods were approved by the Merrimack College Institutional Review Board. Participants provided informed consent prior to participant. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Ayotte, D. Individualized hydration plans improve performance outcomes for collegiate athletes engaging in in-season training. J Int Soc Sports Nutr 15 , 27 Download citation. Received : 30 June Accepted : 17 May Published : 04 June Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Corcoran ORCID: orcid. Abstract Background Athletes commonly consume insufficient fluid and electrolytes just prior to, or during training and competition. Background Suboptimal hydration strategies during training and competition are well known to reduce athletic performance through increased physiological stress [ 1 , 2 , 3 , 4 , 5 , 6 ]. Methods Study design Fifteen collegiate athletes from Merrimack College NCAA Division I ice hockey and II all other sports were recruited for this randomized, crossover study. Full size image. Pilocarpine iontophoresis used for determining the sweat sodium concentration of each athlete. Results Fifteen NCAA Division I and II athletes from three different sports participated in this study. Table 1 Baseline characteristics and exercise training of participants Full size table. Table 2 Fluid and hydration survey results Full size table. Heart rate recovery after completing a training session with each hydration plan. Table 3 Effect of a prescription hydration plan on performance relative to an ad libitum hydration plan Full size table. Discussion This study investigated whether an individually tailored hydration plan improves performance outcomes for collegiate athletes engaged in seasonal sports. Study limitations This study has several limitations. References Holland JJ, Skinner TL, Irwin CG, Leveritt MD, Goulet EDB. Article PubMed Google Scholar Kenefick RW, Cheuvront SN, Leon LR, O'Brien KK. Google Scholar Maughan RJ. Article Google Scholar Smith MF, Newell AJ, Baker MR. Article PubMed Google Scholar Blank MC, Bedarf JR, Russ M, Grosch-Ott S, Thiele S, Unger JK. Article PubMed CAS Google Scholar Arnaoutis G, Kavouras SA, Angelopoulou A, Skoulariki C, Bismpikou S, Mourtakos S, et al. 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Article PubMed CAS Google Scholar Dziedzic CE, Ross ML, Slater GJ, Burke LM. Article PubMed Google Scholar American College of Sports M, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, et al. Article Google Scholar Download references. Acknowledgements The authors would like to thank the volunteers and coaches for their willingness to volunteer even though they were in the height of their competitive seasons with busy schedules. Availability of data and materials The datasets used and analyzed during this study are available from the corresponding author on reasonable request. Corcoran Authors David Ayotte Jr View author publications. View author publications. Ethics declarations Ethics approval and consent to participate All research methods were approved by the Merrimack College Institutional Review Board. Competing interests The authors declare that they have no competing interests. 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Use of ultrasound measurement of the inferior vena cava diameter as an objective tool in the assessment of children with clinical dehydration. Acad Emerg Med. Download references. Centre for Exercise and Sports Science Research, School of Medical and Health Sciences, Edith Cowan University, Joondalup Drive, Joondalup, WA, , Australia. Oliver R. Barley, Dale W. Performance Support, New South Wales Institute of Sport, Sydney Olympic Park, NSW, Australia. You can also search for this author in PubMed Google Scholar. OB crafted the initial draft of the manuscript. OB, CA and DC reviewed and edited the manuscript. OB, CA and DC approved the final version. Correspondence to Oliver R. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is licensed under a Creative Commons Attribution 4. 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Review Open access Published: 30 October Reviewing the current methods of assessing hydration in athletes Oliver R. Barley ORCID: orcid. Abbiss 1 Journal of the International Society of Sports Nutrition volume 17 , Article number: 52 Cite this article 22k Accesses 43 Citations 19 Altmetric Metrics details. Abstract Background Despite a substantial body of research, no clear best practice guidelines exist for the assessment of hydration in athletes. Main body There is a plethora of methods that range in validity and reliability, including complicated and invasive methods i. Conclusion To improve best practice additional comprehensive research is required to further the scientific understanding of evaluating hydration status. Background Homeostatic water balance is essential to life given the role it plays in metabolism, transportation, circulation and temperature regulation [ 1 ]. Search strategy Due to the range of topics explored within this review and the many methods used practically within the field, we elected to take the approach of a narrative review as opposed to a systematic review or meta-analysis which would use a highly technical, specific methodological approach to identify and appraise evidence on hydration assessment [ 16 ]. The location of body water Defining hydration is difficult as the function and storage of fluid throughout the body is complicated. Blood variables Whole blood is essential to many biological processes including the transport of body water and is comprised of erythrocytes, white blood cells, platelets and plasma [ 5 ]. Haematocrit Dehydration reduces total plasma volume, thus increasing the concentration of blood haematocrit [ 13 , 18 ]. Serum sodium Fluid shifts during dehydration influence the concentration of electrolytes within the bloodstream [ 34 ]. Hormonal variables There appears to be a symbiotic relationship between fluid balance and several hormonal factors, such that, changes in hydration results in measurable changes in many hormone levels [ 22 , 38 ]. Summary of blood variables Blood is widely considered as a reliable fluid to assess hydration [ 2 , 5 ]. Urine variables Urine is comprised of water and several other substances which increase in concentration as the volume of water decreases [ 49 ]. Saliva variables Saliva osmolality and flow rate can be noninvasively sampled to estimate hydration status. Tear osmolality A recent method of estimating hydration status involves assessing fluid of the eye. Stable isotope dilution Stable isotope dilution involves measuring trace amounts of a particular isotope usually deuterium oxide, 2 H 2 O in blood or urine and calculating the TBW [ 71 ]. Gross assessments of hydration status While hydration can be assessed using several fluids throughout the body, there are also several assessments that take more gross estimates of hydration status such as body mass, vital signs and sensations of thirst, bioimpedance, dual-energy X-ray absorptiometry and neutron activation analysis [ 2 ]. Table 1 Characteristics of methods for assessing hydration Full size table. Table 2 Example Hydration Testing Protocols for Athletes Full size table. A flowchart for designing a comprehensive hydration testing protocol. Full size image. Conclusions While previous research has examined the assessment of hydration status in athletes, this review provides a novel set of guidelines for developing an assessment battery of hydration status for different situations. Availability of data and materials Not applicable. Abbreviations TBW: Total body water P OSM : Plasma osmolality USG: Urine specific gravity U OSM : Urine osmolality U COL : Urine colour DXA: Dual-energy X-ray absorptiometry. References Horswill CA, Janas LM. Article Google Scholar Armstrong LE. Article Google Scholar Kavouras SA. Article Google Scholar Cheuvront SN, Sawka MN. Google Scholar Cheuvront SN, Kenefick RW. Article Google Scholar Barley OR, Chapman DW, Abbiss CR. Article Google Scholar Wall BA, Watson G, Peiffer JJ, Abbiss CR, Siegel R, Laursen PB. Google Scholar James LJ, Funnell MP, James RM, Mears SA. Article Google Scholar Barley OR, Chapman DW, Blazevich AJ, Abbiss CR. Article Google Scholar Convertino VA, Armstrong LE, Coyle EF, Mack GW, Sawka MN, Senay LC, et al. Article Google Scholar Armstrong LE, Maughan RJ, Senay LC, Shirreffs SM. Article CAS Google Scholar Barley OR, Iredale F, Chapman DW, Hopper A, Abbiss CR. Article Google Scholar Greenhalgh T, Thorne S, Malterud K. CAS Google Scholar Oppliger RA, Bartok C. 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Article CAS Google Scholar Armstrong LE, Maresh CM, Castellani JW, Bergeron MF, Kenefick RW, LaGasse KE, et al. Article CAS Google Scholar Nose H, Mack GW, Shi X, Nadel ER. Article CAS Google Scholar Gill G, Baylis P, Flear C, Lawson J. Article CAS Google Scholar Montain SJ, Cheuvront SN, Carter R. Google Scholar Chacko B, Peter JV, Patole S, Fleming JJ, Selvakumar R. Article Google Scholar Edelman I, Leibman J, O'meara M, Birkenfeld L. Article CAS Google Scholar Cheuvront SN, Kenefick RW, Sollanek KJ, Ely BR, Sawka MN. Water is the best for all kinds of exercises, and it does well for any physical activity. However, energy drinks and sports drinks claim to improve energy levels, increase resistance and endurance, and improve performance. Energy drinks may contain caffeine which helps to promote alertness for improved energy levels and sports performance during intensive training and competition. Caffeine has been shown to increase energy and fight muscle fatigue amongst adults. In conclusion, you might benefit from moderate consumption of either sports drinks or caffeinated drinks like coffee before training. Also, Learn about Is Diet Coke Better Than Regular Coke? Also, Learn: Is Caffeine a Diuretic? Staying hydrated is vital for athletes who undertake larger than normal volumes of training, and therefore must drink a lot more fluids to match that loss through sweat. Dehydration impairs performance and therefore must be avoided to maintain training intensity. Normal people who go to the gym and exercise frequently also need to prioritize hydration. Athletes can measure their hydration status by analyzing their urine color and frequency of urination. Urine should be a clear, straw-like color to show good hydration levels, and going more frequently, whereas a darker yellow color, stronger smell, and going less often suggest dehydration. Drinks that are classed as diuretics, mainly alcohol and caffeinated drinks over ~mg, may be linked to dehydration. A urine color test is a very reliable and practical way of assessing hydration status. Monitoring sweat rates are a great way for athletes to determine the correct amount of fluid they need after exercise to rehydrate. Athletes will generally sweat more in hotter conditions and climates, therefore needing to drink more to rehydrate during and after training. Having a sweat patch test done during training helps to accurately analyze your total sweat and sodium losses so you know how much and what type of drinks you need to consume to stay fully hydrated to maximize performance. Water is important for hydration but you can have too much of a good thing, meaning that drinking too much water can be detrimental to sports performance. Drinking too much water can create an imbalance between the amount of water and sodium in your body, which can lead to Hyponatremia. Athletes will be okay only drinking water for shorter training sessions, typically 1 hour or less. Dehydration causes: 1 Premature fatigue 2 increased heart rate 3 impaired thermoregulation 4 reduced concentration and cognitive function 5 greater reliance on muscle glycogen for energy 6 higher RPE 7 joint stiffness. Sweat is made up of water but also contains vital electrolytes such as sodium, potassium, and chloride. Consuming drinks or supplements that contain these electrolytes helps to rehydrate better than water alone. Water is irreplaceable. Sports drinks can be beneficial if you use them to complement water instead of using them to substitute water. The main ingredient of sports drinks is water, but the addition of electrolytes and carbohydrates make them a good energy drink during intense training sessions. Drinking enough fluids to ensure your urine is a clear color and you are well hydrated before training is key. A good rule of thumb is to drink ml two hours before exercise. So long as you are well hydrated before you start training, you can drink to thirst for sessions less than 2 hours long. On the other hand, some sports like cycling and triathlon that require strategic hydration strategies for their events will need to practice these during training to match their measured sweat rates. Measuring the changes in your body weight during training will give you a good idea of how much to drink to rehydrate. Weighing yourself before and after training to calculate your weight loss e. This will be different for everyone based on their body weight and activity levels, but a good daily target is to consume 30ml per kg of body mass, plus an extra ml-1L per hour of exercise. When playing sport it is important to stay well hydrated. Hydration is ensuring the body has sufficient water to do its basic everyday functions properly i. transport blood around the body. Sports drinks contain electrolytes like sodium which can help the body to better retain water when exercise lasts longer than 90 minutes. Athletes should aim to drink approx 0. Being hydrated helps the body to cool down more effectively. |
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