Hydration For Athletes

“Hey, Waterboy, you’re fired!” Athletes need more than just some high-quality H2O! They also need a balance of electrolytes and carbohydrates.

But have you ever wondered why hydration is especially crucial for athletes? And how do they determine what and how much to drink?

If you are a seasoned athlete, you probably already know the answer and are aware of the delicate balance of hydration. Of course, if you are an athlete or are starting your athletic training, I recommend working with a qualified coach or trainer (if you aren’t already) to give you personalized advice, as everybody is different and may have different needs. The information in this post is generalized.

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It is common knowledge that dehydration can become a health risk. Hydration is essential for numerous reasons. An adequately hydrated body functions better, and if your career and passion are sport-related, you not only need to stay healthy and hydrated, but you want to stay healthy and hydrated.

The Oxford Dictionary defines “hydration” as “the process of causing something to absorb water.” Water is a solvent, a catalyst, and a transporter within the body and its cells. It is the main component of blood, which transports oxygen, nutrients, and other substances to the cells. Blood and water also remove metabolic waste (exercise is one of the contributors to metabolic waste) from the body. Water also cushions and lubricates tissues (think of sport-related impact like tackling) and regulates body temperature.

Body temperature regulation is vital to survival, and because athletes train and work hard, their internal body temperature rises during intense activities. This rise in body temperature causes the body to produce sweat, which is the body’s method of reducing internal temperature. Sweat is mainly water but contains some salt (among other substances). When a person sweats, the air evaporates the sweat, which helps lower body temperature (humid environments can prevent the sweat mechanism from working efficiently and lead to dehydration quicker than a drier environment).  

Okay, cool! (Pun intended). But what does this have to do with hydration? Well, as mentioned above, sweat contains water and salt, so if we lose it, we must replace it. The average person doesn’t have to worry much about being dehydrated because they are typically in or have access to temperature-controlled environments and can rely on their thirst sensation to stay hydrated (small children, pregnant people, and older adults may require more hydration). However, this is not the case for athletes.

Athletes are at risk of becoming dehydrated. As mentioned above, sweat contains mainly water and some salt; losing these from the body throws off the body’s fluid balance. If one loses too much water, their blood becomes too high in salt, which leads to dehydration. 

Even if athletes lose a little water, their performance can decline. Since blood contains mostly water, the fluid loss can strain the heart, causing it to work harder to achieve the needed cardiac output. This is due to a lower blood volume from water loss, which can have disastrous effects on endurance athletes.  As water loss continues, the body’s ability to perform will decline, and the athlete will begin to experience a reduction in muscle performance, motor skills, and mental clarity. If dehydration continues, the athlete is at risk for heatstroke, coma, and even death.

You may think, “Well, they should just drink some water!” Unfortunately, it's not that easy. In many circumstances, it becomes difficult for athletes to maintain proper hydration because they lose fluid faster than they can consume and absorb it. And that thirst sensation that works well for the average person isn’t an excellent indicator for athletes. Physiological stress, hormones, fluid shifts, and environment can all affect the delay in the thirst mechanism.

Most athletes have already lost approximately 1.5L-2L of fluid before their thirst sensation kicks in, which means they are already dehydrated by the time they feel thirsty. For this reason, athletes should drink fluids during activities, even if they do not feel thirsty, to prevent dehydration.  

So, what exactly should athletes be drinking? And how much?

Commercialized sports drinks containing carbohydrates and electrolytes, like Gatorade and Powerade, are a good starting point. The purpose of carbohydrates in sports beverages is to provide athletes with needed glucose to fuel their muscles and help delay physical and mental fatigue. However, different concentrations and types of glucose and how quickly the carbohydrate drink is consumed should be considered. Some beverages do not provide enough carbohydrates to give the athlete the glucose their body needs, and some beverages may contain too much glucose, causing gastrointestinal problems.  A concentration of 6-8% is ideal for most individuals.

However, as I mentioned, athletes also need their beverages to contain electrolytes. Electrolytes are minerals (sodium, chloride, potassium, calcium, magnesium) that become electrically charged when dissolved in water. The electric charge helps move fluid into and out of the cells to maintain fluid balance. Not all rehydration drinks contain the same ratios of electrolytes, and athletes should consider drinking beverages that contain sodium to help their bodies retain water and replace the sodium they lost through sweating. It is difficult to target the exact amounts of electrolytes that a person loses through sweat because a person’s sweat rate is individualized, and some people may lose electrolytes at different rates. Suppose an athlete’s training or performance lasts longer than 120 minutes. In that case, they may drink an endurance-specific electrolyte beverage with higher amounts of sodium, potassium, and other nutrients such as vitamins and amino acids.

Athletes should aim to drink 4 cups of water per hour for every 1L of fluid lost within the hour, or approximately 8fl ounces every 15 minutes. Of course, it is hard to determine exactly how much fluid a person loses during activity, but it is crucial to continue hydrating during activity to prevent dehydration. Once dehydrated, returning to an adequately hydrated state can take 24 hours or more.

However, consuming excessive amounts of water without enough sodium can result in hyponatremia (also referred to as water intoxication), a condition worth noting. Hyponatremia occurs when the blood contains too much water, diluting the amount of sodium in the blood. This condition is as medically significant as dehydration, so fluid balance is crucial. Hyponatremia can be prevented by drinking fluids that contain sodium or even eating foods that contain sodium (salted crackers, pretzels, pickles, etc.) Hyponatremia, although serious, is not as common as dehydration in athletes. For this reason, it is wise that an athlete is already in a well-hydrated state before engaging in their activities.

As said at the start of this post, this is generalized information. Fluid balance for athletes is complicated, especially if the athlete is new to intense training and unfamiliar with how to hydrate properly. It is also important to consider the type of sport, the intensity, sweat levels, and the duration of the training. Some athletes can thrive on water and smaller quantities of electrolytes, whereas others need higher amounts of electrolytes and the addition of carbohydrates. It is best to work with a professional who can guide the athlete as an individual and consider their personal needs. 

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.