Article on need for adequate
water when exercising.
Med Sci Sports Exercise 1996 JanP28(1):i<vii.
Convertino VA, Armstrong LE, Coyle EF,
Mack GW, Sawka MN, Senay LC Jr, Sherman WM.
It is the position of the American College of Sports
Medicine that adequate fluid replacement helps maintain hydration and,
therefore, promotes the health, safety, and optimal physical performance of
individuals participating in regular physical activity. This position statement
is based on a comprehensive review and interpretation of scientific literature
concerning the influence of fluid replacement on exercise performance and the
risk of thermal injury associated with dehydration and hyperthermia.
Based on available evidence, the American College of
Sports Medicine makes the following general recommendations on the amount and
composition of fluid that should be ingested in preparation for, during, and
after exercise or athletic competition:
1) It is recommended that individuals consume a
nutritionally balanced diet and drink adequate fluids during the 24<hr
period before an event, especially during the period that includes the meal
prior to exercise, to promote proper hydration before exercise or competition.
2) It is recommended that individuals drink about 500 ml (about 17 ounces) of
fluid about 2 hours before exercise to promote adequate hydration and allow
time for excretion of excess ingested water. 3) During exercise, athletes
should start drinking early and at regular intervals in an attempt to consume
fluids at a rate sufficient to replace all the water lost through sweating
(i.e., body weight loss), or consume the maximal amount that can be tolerated.
4) It is recommended that ingested fluids be cooler than ambient temperature
(between 15 degrees and 22 degrees C or 59 degrees and 72 degrees F) and
flavored to enhance palatability and promote fluid replacement. Fluids should
be readily available and served in containers that allow adequate volumes to be
ingested with ease and with minimal interruption of exercise.
5) Addition of proper amounts of carbohydrates and/or
electrolytes to
a fluid replacement solution is recommended for
exercise events of duration greater than 1 hour since it does not significantly
impair water delivery to the body and may enhance performance. During exercise
lasting less than 1 hour, there is little evidence of physiological or physical
performance differences between consuming a carbohydrate<electrolyte drink
and plain water.
6)
During intense exercise lasting longer than 1 hr, it is recommended that
carbohydrates be ingested at a rate of 30<60 g.h(<1) to maintain
oxidation of carbohydrates and delay fatigue. This rate of carbohydrate intake
can be achieved without compromising fluid delivery by drinking 600<1200
ml.hr(<1) of solutions containing 4%<8% carbohydrates (g.100 ml(<1)).
The carbohydrates can be sugars (glucose or sucrose) or starch (e.g., maltodextrin).
7)
Inclusion of sodium (0.5<0.7 g.1(<1) of water) in the rehydration
solution ingested during exercise lasting longer than 1 hr is recommended since
it may be advantageous in enhancing palatability, promoting fluid retention,
and possibly preventing hyponatremia in certain individuals who drink excessive
quantities of fluid. There is little physiological basis for the presence of
sodium in an oral rehydration solution for enhancing intestinal water
absorption as long as sodium is sufficiently available from the previous meal.
The following information is
sourced from various peer reviewed literature as well as various Internet
sites. This information is for educational purposes only and is not meant to
cure or treat any disease or illness. Consult
your doctor for specialised medical advice.
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