Hydration for Athletes

Proper hydration for athletes is essential during both training and racing. Whether it’s summer or winter, your body loses fluids and electrolytes through sweat and replacing them is crucial for maintaining your health and performance. Plus, during the heat of summer, you have the added concern of heat exhaustion or heat stroke.

What are electrolytes?

Electrolytes are sodium, potassium, magnesium, and calcium and they can be found in most sports drinks and sports supplements. When choosing how you’ll hydrate, think about what is used on the race course; will you use the same products the race offers or will you carry your own? Either way, you’ll want to use in training what you plan to use on race day.

Are You a Salty Sweater?

A sweat sodium test measure the amount of salt you lose in your sweat and is the best way to know the exact amount of electrolytes you need to replace. But if you haven’t had a sweat sodium test, then you can look for the tell-tale sign that you’re a salty sweater.

If you’re a salty sweater, you’ll always have a white, salty residue on your skin and clothes after a run or workout, which means you are at risk of an electrolyte imbalance. It’s important for everyone to have a good hydration plan, but if you lose a lot of electrolytes when you sweat, then it’s very important that you get enough electrolytes when exercising.

Daily Hydration

Your daily hydration is important so that you don’t go into a workout or race already dehydrated. Starting a workout dehydrated will put you into further hydration “debt”, which means you will not perform as well during your workout and it will take you longer to rehydrate and recover after your workout.

An easy way of monitoring your daily hydration is with the pee test:
Monitor the color of your urine the first time you urinate in the morning. If the color is more like apple juice than lemonade, you’re likely dehydrated. (Note: some medications & vitamins can cause the color of urine to change)

More Is Not Better

There is such a thing a drinking too much. Hyponatremia occurs when blood sodium levels are too low. This can occur in long distance racing and training when an athlete drinks too much water without electrolytes.

Symptoms of Hyponatremia include:

• Gastrointestinal discomfort
• Nausea and vomiting
• Throbbing headache
• Restlessness
• Lethargy
• Confusion
• Respiratory distress
• Seizures
• Brainstem herniation
• Death

To Avoid Hyponatremia:

• Consume enough electrolytes during exercise
• Avoid over-drinking. Drink according to the general guidelines or your sweat rate
• Limit pre-hydrating with plain water. Include high salt foods or drinks before racing & training.
• Don’t over-drink after training or racing

Hydration Guidelines:

Practice your nutrition & hydration plan during training so that you are accustomed to it. If you’re not accustomed to food and fluid ingestion, it could result in gastrointestinal distress during exercise and racing.

Your amount and rate of fluid intake depends on your own tolerance, the intensity of your exercise, and the weather. Doing a sweat test each season will help you understand how much fluids you need when training and racing.
Fluids should be consumed slowly rather than all at once.
Remember to drink fluids that contain electrolytes, not just plain water.
Hydrate throughout the day so that you’re not in in a hydration “debt”.
You can stay hydrated by more than just drinking. Consume foods with a high water content, like fruits, vegetables, soups, and smoothies.