Practical Hydration Solutions for Sports
Abstract
:1. Introduction
2. Hydration Assessment
- (1)
- Carefully monitor acute changes in body mass over an exercise bout to determine sweat rate, adequacy of fluid replacement and fluid needs for recovery for that session. Consider how well this can be used to evaluate general hydration strategies in similar situations.
- (2)
- Use changes in body mass, urine color and thirst upon awakening to track daily changes in hydration status.
3. Exercise Structure
- (1)
- Increased fluid intake is necessary with prolonged or intense exercise due to increased sweat production.
- (2)
- During vigorous exercise (>70% VO2max) understand that gastric emptying may limit fluid absorption. Athletes can train their gut to improve gastrointestinal comfort or adopt strategies to increase fluid intake before and after exercise.
4. Environment
- (1)
- Measure local environmental conditions to determine the risk of high sweat rates resulting in large fluid losses.
- (2)
- Increase fluid-replacement during exercise in hot and humid environments to account for increased sweat losses.
- (3)
- Account for clothing or equipment requirements when evaluating fluid needs.
- (4)
- Modify fluid intake when exercising in cold or altitude according to an estimation of fluid losses noting that thirst may be less reliable as a guide to dehydration under these conditions.
5. Fluid Availability
- (1)
- During training, ensure that there is ample access to fluids that are palatable to athletes.
- (2)
- Investigate or understand the opportunities for fluid intake during that are specific to a sport or event, and any other practical issues that determine fluid intake.
- (3)
- Consider the risks of hyperhydration as well as hypohydration for any sporting event or individual athlete, and prepare appropriate practice and education strategies.
- (4)
- Develop personalized fluid intake plans that incorporate fluid availability characteristics of the sport or event. Where there is a likelihood of hypohydration, be proactive and creative in making use of existing opportunities for fluid intake within sport rules and characteristics and be prepared to request for changes when there is a likelihood of a serious mismatch between fluid losses and the opportunity to address these.
- (5)
- Practice intended competition drinking plans ahead of time to determine their suitability and allow time for readjustment.
6. Intrinsic Factors
- (1)
- Consider body size, acclimatization status and thirst drive when developing hydration plans for individual athletes.
7. Sport-Specific Factors
Weight Division, Acrobatic and Appearance-Based Sports
- (1)
- Promote healthy weight management strategies in weight division, acrobatic and appearance-based sports that minimize manipulation of body water.
8. Conclusions
Author Contributions
Funding
Conflicts of Interest
References
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Sport | Availability of Fluid | Environment | Intensity | Hypohydration Risk | ||||
---|---|---|---|---|---|---|---|---|
Training | Competition | Training | Competition | Training | Competition | Training | Competition | |
Basketball | High | High | Low | Low | Mod | Mod | Low | Low |
Ice Hockey | High | High | Low | Low | Mod | High | Mod | Mod |
Football | High | High | Mod | Mod | Mod | High | Mod | Mod |
Baseball | High | High | Mod | Mod | Low | Low | Low | Low |
Softball | High | High | Mod | Mod | Low | Low | Low | Low |
Volleyball | High | High | Low | Low | Low | Low | Low | Low |
Soccer | Mod | Low | Mod | Mod | Mod | High | Mod | High |
Lacrosse | High | High | Mod | Mod | Mod | Mod | Mod | Mod |
Rugby | High | Low | Mod | Mod | Mod | High | Mod | High |
Sport | Availability of Fluid | Environment | Intensity | Hypohydration Risk | ||||
---|---|---|---|---|---|---|---|---|
Training | Competition | Training | Competition | Training | Competition | Training | Competition | |
Tennis | High | Mod | Mod | Mod | High | High | Mod | Mod |
Wrestling | High | High | Mod | Mod | High | High | High | Low |
Gymnastics | High | High | Low | Low | Mod | Low | Low | Low |
Running (<1 h) | Low | High | Mod | Mod | High | High | Low | Low |
Running (1–2 h) | Low | High | Mod | Mod | Mod | Mod | Mod | Mod |
Running (>2 h) | Low | High | Mod | Mod | Low | Mod | Mod | Mod |
Cycling (<1 h) | High | High | Mod | Mod | High | High | Low | Low |
Cycling (>2 h) | Mod | Mod | Mod | Mod | Mod | Mod | Low | High |
Swimming | High | High | Low | Low | High | High | Low | Low |
Triathlon (<2 h) | ||||||||
Swim | Low | Low | Low | Low | Mod | Mod | Low | Low |
Bike | Mod | High | Mod | Mod | Mod | Mod | Low | Low |
Run | Low | High | Mod | Mod | Mod | Mod | Low | Low |
Triathlon (2–5 h) | ||||||||
Swim | Low | Low | Low | Low | Mod | Mod | Low | Low |
Bike | Mod | High | Mod | Mod | Mod | Mod | Low | Low |
Run | Low | High | Mod | Mod | Mod | Mod | Low | Low |
Triathlon (5–9 h) | ||||||||
Swim | Low | Low | Low | Low | Mod | Mod | Low | Low |
Bike | Mod | High | Mod | Mod | Mod | Mod | Mod | Mod |
Run | Low | High | Mod | Mod | Mod | Mod | Mod | Mod |
Triathlon (>9 h) | ||||||||
Swim | Low | Low | Low | Low | Mod | Mod | Low | Low |
Bike | Mod | High | Mod | Mod | Mod | Mod | Mod | Mod |
Run | Low | High | Mod | Mod | Mod | Mod | Mod | Mod |
Guiding Question | Steps to Correct | Implementation Example |
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Are athletes in a state of optimal hydration? |
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Is the exercise prolonged or intense? |
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Is the exercise being performed in environmental conditions that lead to greater fluid losses? |
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Is fluid available throughout the entire duration of exercise? |
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Are there individuals with intrinsic risk factors? |
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Are there sport-specific factors that need to be considered? |
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Share and Cite
Belval, L.N.; Hosokawa, Y.; Casa, D.J.; Adams, W.M.; Armstrong, L.E.; Baker, L.B.; Burke, L.; Cheuvront, S.; Chiampas, G.; González-Alonso, J.; et al. Practical Hydration Solutions for Sports. Nutrients 2019, 11, 1550. https://doi.org/10.3390/nu11071550
Belval LN, Hosokawa Y, Casa DJ, Adams WM, Armstrong LE, Baker LB, Burke L, Cheuvront S, Chiampas G, González-Alonso J, et al. Practical Hydration Solutions for Sports. Nutrients. 2019; 11(7):1550. https://doi.org/10.3390/nu11071550
Chicago/Turabian StyleBelval, Luke N., Yuri Hosokawa, Douglas J. Casa, William M. Adams, Lawrence E. Armstrong, Lindsay B. Baker, Louise Burke, Samuel Cheuvront, George Chiampas, José González-Alonso, and et al. 2019. "Practical Hydration Solutions for Sports" Nutrients 11, no. 7: 1550. https://doi.org/10.3390/nu11071550