Dehydration plays a major role in the development of heat-illnesses and is prevalent among moderate to high intensity athletes especially during the hot summer months. Just as your car requires an abundance of circulating fluid to prevent it's engine from overheating, so too does your body. Combining strenuous exercise, hot and or humid weather along with a lack of fluids, makes you a model candidate for acquiring a heat illness. REHYDRATING WITH THE RIGHT FLUIDS HERE'S WHAT TO DO FLUID RECOMMENDATIONS FOR SPORTING EVENTS LASTING < 1 HOUR FLUID RECOMMENDATIONS FOR SPORTING EVENTS LASTING 1-3 HOURS FLUID RECOMMENDATIONS FOR SPORTING EVENTS LASTING >3 HOURS REHYDRATING WITH THE RIGHT FLUIDS There is no question that fluids are the key to dehydration prevention. But which fluids or beverages are best? Should the athlete reach for plain old water or gulp down a sports drinks? Generally speaking, sports drinks seem to be more effective at improving performance than plain water. They have been shown to improve performance of moderate to high intensity activity. This is because they provide additional carbohydrates and electrolytes that water lacks. Athletes performing activities that result in moderate to high amounts of sweat loss need the carbohydrates and extra electrolytes that water can't provide. Athletes should also check that their fluids contain moderately high amounts of sodium when optimal rehydration is required. BACK TO MENU HERE'S WHAT TO DO: utilize sports drinks to replenish carbs and electrolytes during activities for optimal rehydration be sure fluids contain adequate amounts of electrolytes (most importantly sodium) always have fluids available during your activities if dehydration is suspected consume fluids containing electrolytes (and carbohydrates if needed) avoid consuming excessive water without added sodium follow all heat protection measures above BACK TO MENU Fluid Recommendations For Sporting Events Lasting Under One Hour: consume 300-500 ml of fluids containing 6-10% carbohydrate just prior to the event during the event consume cool water at half the amount of sweat loss after the event a 5-10% carbohydrate beverage with 30-40 mEq of sodium should be consumed total amount of carbohydrates consumed during the first 2 hours post-activity should equal 100 grams BACK TO MENU Fluid Recommendations For Sporting Events Lasting One to Three Hours: consume 300-500 ml of water prior to the activity during the event consume 800-1600 ml of 6-10% carbohydrate drink with 10-20 mEq of sodium every hour the fluid & carbohydrate recommendations after the event are the same as events lasting less than one hour BACK TO MENU Fluid Recommendations For Sporting Events Lasting Greater than Three Hours: the fluid & carbohydrate recommendations prior to and after the event are the same as 1-3 hour events during the event consume 500-1000 ml of 6-8% carbohydrate drink with 20-30 mEq of sodium for every hour of activity PAGE TOP Powered by ProfessionalPlanets.com™ Copyright 1999 © ProfessionalPlanets.com™ All rights reserved. Terms of Use