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Fluid mask training5/18/2023 ![]() The sodium may be beneficial for quicker absorption and replacement of sweat loss. The fluid consumed during activity should contain a small amount of sodium and electrolytes.A 6-8 percent carbohydrate beverage is typically most effective in maintaining fluid balance while supplying the muscles with fuel. For intense training and long workouts, a fluid replacement drink containing carbohydrates may provide an important source of energy.The following guidelines for maintaining body fluid balance, improving performance in the heat, and preventing heat-related illness appear to be prudent based on current scientific knowledge. Most Americans consume too much sodium through processed and convenience foods, not through fluid replacement drinks. An 8 ounce serving of a fluid replacement drink can have a sodium content similar to that of a cup of reduced fat milk. However, many fluid replacement drinks are low in sodium. There has been concern by parents, coaches, and athletes that sports drinks may contain too much sodium. Endurance activities lasting longer than three hours may require as much as 175 mg of sodium per 8 ounce serving. Recent research has suggested that a 6-8 percent carbohydrate sport drink with at least 110 mg of sodium per 8 ounce serving empties from the stomach just as fast as plain water. The consumption of sports drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of fluid from the intestines into the muscles. ![]() ![]() The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery. Table 12 lists guidelines for fluid replacement from the National Athletic Trainers Association, the Academy of Nutrition and Dietetics, and the American College of Sports Medicine. When athletes only drink enough to quench their thirst, they may still be dehydrated.įor best results, keep a bottle of fluid available when working out and drink as often as desired, ideally every 15-20 minutes. Waiting until you are thirsty can affect your performance. As a matter of fact, most individuals do not become thirsty until more than 2 percent of body weight is lost. Athletes who wait to replenish body fluids until feeling thirsty are already dehydrated. Thirst is not an accurate indicator of how much fluid an athlete has lost. Many times athletes wait to drink until they are thirsty. Urine similar in color to pale lemonade is a sign of a hydrated athlete. Urine that is dark gold in color indicates dehydration. For every kilogram (pound) lost during the workout, drink ~1.5 liters (~three cups) of fluid in order to rehydrate the body. Weighing themselves before and after practice.Athletes who are not sure how much fluid to drink can monitor hydration using two helpful techniques: Often, athletes do not realize that they are losing body fluids or that they are impacting their performance through dehydration. The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a workout or competition. Proper fluid replenishment is the key to preventing dehydration and reducing the risk of heat injury in athletes engaged in training and competition. For example, if a 150-pound athlete loses three pounds during a workout or competition, their ability to perform at peak performance due to dehydration is reduced. Research has shown that losing as little as 2% of total body weight can negatively affect athletic performance. By-products of exercise are not flushed out of the body as regularly as they should be.Exhaustion sets in and the athlete’s performance suffers.Exercising muscles do not receive enough oxygen.The amount of blood pumped with each heart beat decreases.A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently: ![]() If this fluid is not replaced at regular intervals during practice or competition, it can lead to dehydration. As an athlete trains or competes, fluid is lost through the skin through sweat and through the lungs while breathing. Approximately 60 percent of body weight is water. Hydration is one of the most important nutritional concerns for an athlete.
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