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Hydration


Possibly the most important nutritional intake substance for athletes is Water. For reference purposes, a reliable report published by the Institute of Medicine (IOM) in 2004 suggests that adult women should consume about 2.7 liters of water each day, while adult men should consume about 3.7 liters per day. Athletes need considerably more water than non-athletes !!!

The American Council on Exercise (ACE) recommends these tips for athletes regarding water and additional fluid intake:
  • Drink 17-20 ounces of water two to three hours before the start of exercise
  • Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up
  • Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise
  • Drink an additional 8 ounces of fluid within 30 minutes after exercising
  • Drink 16-24 ounces of fluid for every pound of body weight lost after exercise

On average, female athletes should consume about 16oz water bottles (~8.25) representing 4.0 liters for women. Male athletes should consume about 16oz water bottles (~11.7) representing 5.7 liters for men. Notably, most of us (athletes and non-athletes) would have a hard time drinking this much water every day. The point is to drink A LOT of water to keep your body hydrated properly; especially for sport.

Methods/tools to monitor daily hydration levels:

  • Let thirst be your guide
  • Urine should be light yellow, even clear (i.e. should look like lemonade, not orange juice), and urination should occur several times each day, every day 

 For more handy info on hydration, visit the CDC hydration website at: http://www.cdc.gov/healthywater/drinking/nutrition/index.html

Sources:
ACE Report: FitFacts Healthy Hydration, American Council on Exercise

 

ATTENTION : All content relating to nutrition herein should be considered general, non-clinical information and guidance.  Always consult with your doctor or a professional nutritionist when seeking ANY personalized nutrition advice that may significantly affect your immediate and/or long-term health.