Hydration is extremely important whether you exercise regularly or not and is of paramount importance during any sporting event, especially in climates where you might sweat excessively. Read on to learn how to check if you are dehydrated or over hydrated and what strategies you can employ to ensure you maintain the balance.
FUNCTIONS OF WATER IN THE BODY
Drinking water does more than just quench your thirst — it’s essential to keeping your body functioning properly and feeling healthy. Nearly all of your body’s major systems depend on water to function and survive. You’d be surprised about what staying hydrated can do for your body. Check out the diagram below which illustrates the functions of water in the body.
ARE YOUR DEHYRATED OR OVER HYDRATED?
Acute Dehydration: You may have heard about some sports, such as bodybuilding or boxing, where athletes purposely dehydrate themselves as a tactic to either fit into a certain weight bracket at weigh-in or create a more defined physique. This form of acute dehydration is a valid strategy that does not result in loss of electrolytes (essential minerals, sodium, potassium, magnesium) through sweat. This is known as 'Acute dehydration". If a state of dehydrated is maintained however, it can become dangerous and can result in:
Slowed recovery from exercise
Muscle cramps
Increased soreness
You can check your hydration status by observing the colour of your urine:
Pale straw colour (this could indicate you are well hydrated)
Dark yellow (this could indicate you are dehydrated)
Clear (this could indicate you are possibly over hydrated)
Hyponatremia (1): This status occurs when the concentration of sodium in the blood is abnormally low. In hyponatremia, drinking excessive amounts of water can cause the sodium in the body to become diluted, and when this occurs, the cells begin to swell as the body’s water levels rise. Signs and symptoms of hyponatremia include:
Nausea and vomiting
Headaches
Confusion
Loss of energy, drowsiness and fatigue
Restlessness and irritability, and/or
Muscle weakness, spasms or cramps
HYDRATION STRATEGIES
As a general rule you require 30-35mls x your bodyweight (in kgs) e.g. 35 x 65 kgs = 2,275mls per day. This amount may increase because it is influenced by several factors including climate, your physical activity level, etc. Thinking of runners specifically, there are a number of different types of fluids which can be used to help you balance your hydration too:
Water
Coconut water
Sports drinks, and
Homemade sports drinks
Here's are some of these options in more detail (2):
WATER: Water makes up approximately 55-65% of the human body, and therefore rehydrating with water is ideal. While water is the preferred source and the most natural source, sometimes you may require rehydration with liquids, which also contain other
beneficial factors such as sugars and electrolytes.
COCONUT WATER: Coconut water is suitable for rehydration as it is essentially natural water with a small amount of electrolytes. The amount of electrolytes is generally not sufficient to replace lost electrolytes from the human body, however, can often be an enjoyable and appealing alternative to regular plain water.
SPORTS DRINKS: Some utilise sports drinks which can provide a quick and easy way to replenish lost electrolytes and sugars in the body as well as rehydration. Sports drinks are often a popular choice with children as well due to their palatability. The downside to sports drinks is the amount of artificial ingredients added, including colourings and flavourings. Sports drinks are only recommended where exercise is expected to last beyond 60 minutes.
HOMEMADE SPORTS DRINKS: You can easily utilise homemade sports drinks. These types of sports drinks typically contain electrolytes and simple sugars, without the addition of artificial colours or flavours. Homemade sports drinks are palatable, can be made in advance and are a great option for rehydration. A simple homemade sports drink could include fruit juice added to water.
CONCLUSION
So there are several critical functions of water as discussed. it's important to ensure you are not dehydrated or over hydrated. There are several options to can choose from to help you stay hydrated including making your own homemade energy drink. As a registered Nutrition Advisor, with the National Council of Australia and having specialised in Sports Nutrition I work with clients, to devise Nutrition plans that are conducive to achieving better hydration, an absolute must when competing in sports or simply wanting to support a healthy body. If you would like to discuss your individual nutrition choices and how you can potentially make improvements to this please feel free to in touch through the following contact form.
Disclaimer: This article and all our content is intended for general information only. It is not intended as medical advice. If you believe you have a medical condition, including one discussed in any of our content, you should see your doctor or other registered healthcare professional without delay. DO NOT use this content to diagnose yourself.
REFERENCES
Mayo Clinic. (2019). Hyponatremia - Symptoms and causes. [online] Available at: https://www. mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711 [Accessed 10 Jul. 2019].
Roy, B. (2013). Exercise and Fluid Replacement. ACSM’s Health & Fitness Journal, 17(4), p.3.
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