Getting enough fluid is essential for top performance. Losing just 2% to 3% of your weight from water loss can decrease your performance by 10% to 15%.
While thirst indicates that you need more fluids, you usually become thirsty when your fluid level is already low – after fluids have been lost through perspiration. Drink before you’re thirsty! By the time your brain signals thirst, you will have lost 1% of your body weight (3 cups of sweat for a 150-pound person) which will significantly decrease your performance.
What is dehydration?
Dehydration is the loss of water from body tissues. It disturbs the balance of essential substances in your body – particularly sodium, potassium and chloride. Dehydration not only decreases your performance, but also can seriously impair your health.
Signs of dehydration include dark urine, a small amount of urine, rapid heart rate, headaches, flushed or dry skin, coated tongue, irritability and confusion.
After an event, you can determine if you are getting enough to drink by monitoring the amount and color of your urine. You should be urinating frequently and your urine should be clear or pale yellow.
Should I drink water or sports drinks?
For the recreational athlete, water is always a good choice during exercise. For athletes participating in an activity that lasts over 60 minutes, a sports drink or diluted juice (made with 1/2 juice and 1/2 water) are better choices than water. Sports drinks and diluted juices contain carbohydrates which can be absorbed and converted to energy quickly to keep you energized.
