Eat to compete: Fluids

Introduction• Water is the athlete’s best friend,

it is like the car’s cooling system.

• Water is essential for life.

Hydration• Hydration is the key to success!!!!

– Water transports energy to the muscles and waste products away from the muscle

– Water is needed for energy production

– Regulates body temperature– Prevents muscle cramps

Consequences of Dehydration

• Decrease in concentration, coordination, strength, and stamina

• Decrease in ability to cool body– Results in muscle cramps, headaches, chills,

and exhaustion• Decrease in physical performance

– Energy production is compromised

Fluid Recommendations• 10 -15 cups (8 oz) daily

– Food provides 2-3 cups– Fluids provide 8-12 cups

• Thirst is NOT a good indicator of hydration– replaces only 50-70% of

fluid needs

Fluid Recommendations: Before and During Practice/

Competition• 2-3 hours before practice/competition

– 17-22 oz fluid

• 10-15 minutes before practice/competition– 6-12 oz fluid

• Every 10-15 minutes during practice/competition– 6-12 oz fluid

Water or sports drink?– Water

• exercise <60 minutes

– Sports drinks• exercise >60 minutes • Athletes drink more due

to flavor

Sport drink savvy• 4-8% carbohydrate

concentration – 10-19 gms / 8 oz

• Sodium concentration– 120 – 170 mg / 8 oz

• Potassium concentration– 30-50 mg / 8 oz

Fluids to Avoid• Drinks to avoid 1 hour before and

during exercise– Full strength fruit juices or juice– Soda pop or other carbonated beverages– Caffeinated or alcoholic drinks

Fluid Recommendations:After Practice/Competition

• Replace fluid loss– Weigh before and after practice– Drink 3 cups (24 oz) of fluid for every 1 lb

lost

– Consuming carbohydrate within 2 hours of event will optimize recovery

– Goal: 100 - 200 gms carbohydrate

Other Sport Drinks• High Carbohydrate

Drink– 50 -70 gms / 8 oz – No fat; little or no protein

• Protein enhances recovery • 4:1 CHO to protein ratio

– Pre-game meal or post-event recovery

Other Sports Drinks• Meal Replacement

Drink– 250 – 500 calories– Carbohydrate, protein

and fat

• 365 calories• 60 grams carbohydrate• 12 grams protein• 9 grams fat• CHO: protein = 5:1

Hydration• Can you consume too much water?

– Key is to keep a fluid BALANCE– Replace what is lost, but do not over

consume

Conclusion• Fluids are a key to success • Fluids should be consumed before,

during, and after exercise.• Water is essential for life• Fluid balance should be kept for

best health and best performance

Fluid recommendations• 10-13 cups (8 oz) daily

• 17-22 oz 2-3 hours before practice/competition

• 6-12 oz 10-15 minutes before practice/competition

• 6-12 oz every 10-15 minutes during practice/competition

• 3 cups (24 oz) for every pound of body weight lost during practice/competition

Sport Drink Criteria• 4-8 % carbohydrate concentration

• 10 – 19 gms / 8 oz • Sodium concentration

• 120 – 170 mg / 8 oz• Potassium concentration

• 30-50 mg / 8 oz • NO carbonation/caffeine

• Funded by: Iowa Beef Industry Council, Midwest Dairy Association

• Prepared by: Ruth Litchfield, PhD, RD, LD– Contributions by Emily Lasley, Lindsey Metcalf,

Andrea Seminara and Karin Westberg

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Issued in furtherance of Cooperative Extension work, Acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Stanley R. Johnson, director, Cooperative Extension Service, Iowa State University of Science and Technology, Ames, Iowa.