Beat the Heat!

Amy Goodson, MS, RD, CSSD, LD • Christina Strudwick, MS, RD, CSSD, LD

As the weather warms up in Texas, paying attention to your hydration is essential! Just a 2-percent level of dehydration in the body equates to an approximate 10-percent decrease in athletic performance. The key is not to over-drink, but to drink smart and stay well-hydrated! Check out these pre-, during- and post-workout hydration tips:

• Check urine color before beginning exercise
• 2-4 hours pre-exercise: 5-7 mL fluid per kg body weight
• 1 oz per 10 lb of body weight
• Generalized: 16-20 oz fluid (approximately one bottle water or sports drink)
• 2 hours pre-exercise: If profuse sweating is expected, drink another 3-5 mL fluid per kg body weight
• 0.6 oz per 10 lb of body weight
• Generalized: 7-12 oz fluid
• 10 minutes before workout/game: 5-10 oz fluid (water or sports drink)
• No pre-exercise electrolyte recommendations
• Encourage salty food intake like pretzels, tomato juice, pickles, soups and other salty snacks

During Exercise
• Very individualized to athlete’s sweat rate, but a general rule is 5-10 oz (water or sports drink)
   every 15-20 minutes
• One medium mouthful = about 1 oz
• After one hour of exercise, make sure you are consuming some sports drink for carbohydrate
  and electrolytes
• 30-60 gm carbohydrate per hour
• Upon practice, it is possible to consume up to 1 gm carbohydrate per kg body weight per hour
• General electrolyte recommendation: 1 gm salt/1 L fluid
• If it is extremely hot and humid, rely more on a sports drink such to ensure adequate carbohydrate
   and electrolytes (sodium, chloride, potassium); you may also need to drink a greater quantity.
• The purpose of a sports drink is to provide carbohydrate during exercise for energy and
  maintenance of blood sugar levels, provide electrolytes (sodium, potassium, chloride) to aid in
  hydration, and provide fluid to prevent or minimize dehydration.
• Choose a sports drink that is 14-17g carbohydrate per 8 ounces, which is optimal for athletic
  performance/training and gastric emptying during training.
• Sports drinks should be used if exercising longer than one hour or exercising in extremely hot
  and humid conditions!

• Consume 16-24 oz of fluid (water or sports drink) for every pound lost during exercise
• If needing rapid rehydration due to multiple matches, two-a-day practices, or other sporting events,
  consume 24 oz of fluid for every pound lost (150-percent)
• Including sodium post-exercise (sports drinks and/or salty foods) can help retain ingested fluids
  and stimulate thirst
• Sweat rate
• Pre-exercise weight – post-exercise weight = lbs lost
• Multiply lbs lost by 16 to get into ounces
• Add fluid consumed during exercise
• Result = how many total ounces of fluid were lost during exercise
• Take total number of exercise minutes and divide into 15-20 minute segments
• Divide total ounces needed by 15 or 20 to get how many ounces should be consumed at each
  drinking interval