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DRINK MORE WATER
by Dr. Susan Tatiana Habanova
With all the heat and humidity in Florida,
extra attention should be given to the fluid needs of athletes.
Dehydration is defined as "an abnormal depletion of body fluids"
(Webster's Medical Desk Dictionary, 1986), and can very dangerous.
The human body is 50-60% water and muscle is 75% water. Each body
cell, tissue, organ needs water to function. Therefore, it makes
sense that without water, we are not going to function very well,
much less at 100% of our capability.
So, how much is enough? The latest recommendation for minimum intake
is to drink half of your body weight in ounces of WATER per day.
For example, if Jill weighs 100 pounds, she should drink 50 ounces
of water per day which equals a little over 6 cups per day (one
cup = 8 ounces). This way, water intake is more individualized instead
of the standard "8 - 8ounces of water per day". This amount
does NOT include what Jill drinks during workouts! Because of the
extra demands of exercise, fluids taken in during workout are above
and beyond what is needed on a daily basis.
We know that dehydration adversely affects the performance of an
athlete. As little as a 2% loss in body water (typically 1-2 pounds)
can effect performance 10-15%. Dehydration can become serious very
quickly. Here are some signs of the progression effects of dehydration:
Percent loss of Body Water Signs of Dehydration
0-1% Thirst
2-5% Dry mouth, flushed skin, fatigue, headache, impaired physical
performance
6% Increased body temperature, breathing rate, and pulse rate,dizziness,
increased weakness
8% Dizziness, increased weakness, labored breathing with exercise
10% Muscle spasms, swollen tongue, delirium
11% Poor blood circulation, failing kidney function
The most precise way to evaluate how much water an athlete losses
is to weigh before and after practice. This will tell you how much
was lost during one workout, and how much must be replaced. Drink
2 cups of water for each pound lost. I do not recommend this method
because weigh tends to become the focus instead of how much fluid
was lost and should be replaced. A better way to determine hydration
status is to focus on the color of urine. It should be light in color,
almost clear. A dark or bright yellow color probably means that you
are not properly hydrated. Keep in mind that some multi-vitamins effect
the color of urine - usually turning it bright yellow. Do NOT rely
on thirst to tell you if you are properly hydrated. You won't fell
thirsty until you are already a little dehydrated and have lost important
fluids and electrolytes.
The goal is to keep performance up by maintaining hydration.
Not only is it important the athletes are drinking enough fluids
(mainly water) throughout the day, but it is equally important that
the coaches are setting a good example. You are in the gym just
as long if not longer than your athletes and working hard too! Let
the kids see you guzzle water. Carry a water bottle with you at
all times.
Of course, as the weather warms up, it is vital you and your athletes
are properly hydrated.
Here are some quick tips to keep in mind:
· Drink at least half your body weight in ounces of water
per day
· Beware that caffeine and alcohol have a dehydrating effect
· Drink cool fluids - this will help to cool your body,
and cool fluids move through the stomach faster, thus allowing for
more rapid absorption
· Drink 2-3 glasses of water about 2 hours before workout/competition
- your body loses water in sweat during a good workout in an effort
to keep you cool. Losses can range anywhere from one cup to two
quarts an hour. Get hydrated before coming to gym!
· Drink another 1-2 glasses of water 5-10 minutes before
start time.
· Drink every 15-20 minutes during exercise - drink early
and at regular intervals
· Drink before you get thirsty
· After workout/competition, drink enough to quench your
thirst, then drink more!
· Monitor hydration status by the color of urine - it should
be very pale or almost clear.
Drink More Water!
Johnna Kudlac, Ms, RD, LD, Technique, July 2000
Dr. Susan Tatiana Habanova
Chiropractic Physician and Certified Pilates Rehabilitation Practitioner
Program Director of Pilates Certifications, Inc.
West Palm Beach, FL
561-640-9090
No part of this document may be reproduced in any form or by an
electronic or mechanical means without written permission by Dr.
Habanova. Copyright 2002 Dr. Susan Tatiana Habanova All rights are
reserved
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