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Fluid
Replacement for Athletes
Ellen Coleman, RD, MA, MPH © 2004
Consuming fluids at regular intervals during exercise is vital
for safeguarding health and for optimizing athletic performance.
Sweat losses constituting as little as 2% of body weight can
start to impair performance and temperature regulation (see
Task Force on Exertional Heat Illnesses, 2003; NATA, 2000).
To ensure proper pre-exercise hydration, the National Athletic
Training Association (NATA) recommends that athletes drink
at least 17-20 oz (500-600 mL) of water or sports drink two
to three hours prior to exercise and an additional 7 to 10
oz (200 to 300 mL) 10 to 20 minutes before exercise (see NATA,
2000).
During exercise, athletes should closely match their fluid intake
with their fluid loss from sweating to prevent the detrimental
effects of dehydration. The NATA suggests a range of 7 to 10 oz
(200 to 300 mL) of fluid every 10 to 20 minutes during exercise.
However, the actual amount of fluid consumed during exercise should
be based on the individual athlete's rate of sweat loss (see NATA
2000; Task Force on Exertional Heat Illnesses, 2003).
Athletes should personally establish their fluid requirements
during training and simulated competitive conditions to determine
the amount of fluid lost per hour (Task Force on Exertional
Heat Illnesses, 2003). A one pound weight loss is equivalent
to 16 oz (480 mL) of fluid. The athlete should follow a fluid
replacement schedule that is based on the hourly amount of
fluid lost during exercise. For example, an athlete who loses
two pounds per hour should drink 8 oz (240 mL) or one-half
of a 16 oz water bottle every 15 minutes.
Following exercise, the athlete should weigh and replace any
fluid losses that occur during the practice or event. Athletes
have been advised to drink 17 oz (500 mL) of fluid for every pound
of body weight lost, but this amount does not consider the obligatory
urine losses that occur during the period of rehydration. Since
such losses can represent 25 to 50% of the ingested fluid, the
athlete should consume 20 to 24 oz (600 to 720 mL) for every pound
lost (see NATA, 2000).
Next: "Recommendations"
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