Download Project Status

Hydration and Fluid
Replacement
A presentation by
Michael Ramirez, MS, ATC, LAT
Sports Medicine Athlete Services Supervisor
St. Francis Health Center
This presentation is part of the Get Fit Topeka! Challenge,
a seven-week challenge to help you make fitness, nutrition
and wellness a healthy habit in your life.
1
Role of Body Water
We are made of water.....





Essential for numerous functions in the body
Humans contain 30 – 50 L water
Lost through sweat, urine and evaporation
Water turnover varies between individuals
Turnover increases during exercise and hot conditions
2
Role of Body Water
Effects of Dehydration
 Impaired performance
– By 10-20 percent with approximately 2 percent of body weight
 Impaired mental function
– Slows reaction-response times and affects decision-making skills
 Increased risk of heat cramps, exhaustion and
stroke
– More than 3 percent fluid losses
3
Hydration
 Drink before, during and after practice,
exercise and competitions
 Ways to monitor hydration:
– Watch urine color
– Weigh before and after exercise
Don’t wait until you are thirsty to
drink!!!
Sources: “Urinary Indices of Hydration Status.” International Journal of Sports Medicine Sept. 1994: 265-279.
Flanagan, Richelle. “Hydration Issues in Sport-Getting the Balance Right.” Waterford Sports Partnership.
September 2008.
4
What types of fluids?
Water
 Good fluid replacement if exercise is less than 30
minutes long
 Good low intensity exercise
 Good thirst quencher but not always the best
rehydrator
 No flavor, carbohydrates or electrolytes
5
What types of fluids?
Sports Drinks
 Provide carbohydrates and electrolytes (sodium and
potassium)
 Fluid for hydration
 Light flavoring encourages people to drink more
 Can be costly
6
What affects fluid intake?
 No fluid available at venue  Take own full bottle
 Don’t know how much to drink  Do fluid balance check during
training and events
 Forget to drink during training  Plan breaks or set a watch
 Don’t like taste of sports drinks  Try different ones; dilute 50/50
 Hard to carry fluid when on  Plan drink stops and use a backpack
the move
7
Hydration and Fluid
Replacement
A presentation by
Michael Ramirez, MS, ATC, LAT
Sports Medicine Athlete Services Supervisor
St. Francis Health Center
634 SW Mulvane, Suite 404
Topeka, KS 66606
(785) 270-5065
[email protected]
8