Vista, CA     760-216-6047
Olympus Movement
  • Home
  • Performance Fitness
  • Physical Therapy
    • Sports Rehab/ PT
    • Sport Specific Training
    • Post ACL Surgery
    • Gymnastics Back Pain
    • Ankle Sprains
    • Shoulder/Overhead Pain
    • Concussion Management
    • Sports Myofascial Therapy
  • Gym Membership Options
  • Wellness Store
  • Staff
  • Contact
    • Contact Info For PT >
      • Free Discovery Visit
      • Ask About Availability & Cost
      • Free Trial Session
  • Blog
  • The Olympus Store
  • Home
  • Performance Fitness
  • Physical Therapy
    • Sports Rehab/ PT
    • Sport Specific Training
    • Post ACL Surgery
    • Gymnastics Back Pain
    • Ankle Sprains
    • Shoulder/Overhead Pain
    • Concussion Management
    • Sports Myofascial Therapy
  • Gym Membership Options
  • Wellness Store
  • Staff
  • Contact
    • Contact Info For PT >
      • Free Discovery Visit
      • Ask About Availability & Cost
      • Free Trial Session
  • Blog
  • The Olympus Store

HYDRATING FOR LIFE AND PERFORMANCE

6/15/2018

1 Comment

 
Hydrating for Life and Performance
Written by: Brittany Peterson, ATC


The human body consists of more than 50% of water. Same goes for the Earth. That in itself shows us how important water is to our bodies and the environment. Yet a lot of the time we as humans are not properly hydrated. Fluid balance is the relationship between fluid going in to our body and fluid going out of our body. We take in fluids from food and drinks. We get rid of fluids through sweating, breathing, urinating, and pooping. But most importantly we need to know how to keep this balanced. ​​
Most healthy adults should be consuming about 8 cups or 2 liters a day of fluid. To be more precise on your fluid intake you can estimate your needs with the following calculation: For every kilogram of bodyweight, you should ingest 30-40 mL of water. So for a 110 lb individual they would need about 1.5-2L of water per day. Given that reference how do you think you’re doing on hydration now? Hopefully, you’re doing awesome!

During exercise, heat, or sickness we lose more water than normal. In general, during exercise we can sweat out around 0.5-2.0 L per hour of activity. If you’re exercising hard your fluid intake should be closer to 24 cups a day (or 6 liters) to help maintain fluid balance. If it is a warmer day or drier out (like summertime) you should add about 2 cups to your normal fluid intake. When exercising we don’t want more than a 2% body mass loss of hydration. Here’s why: “during exercise, the body preferentially directs intravascular fluids to:

  1. The brain for nutrition and oxygen delivery
  2. The heart and lungs for blood circulation and gas exchange
  3. The peripheral sweat glands and blood vessels for thermoregulation and 
  4. The working muscles for nutrition and oxygen delivery. 
More than 2% hypo hydration causes a decrease in sweat rate and sweating onset” (Mcdermott). 
Fluids have a lot of places to be, so if we don’t have enough to get everywhere, we are absolutely going to feel the negative effects. 

Being aware of your hydration levels is important during pre and post exercise. One of the easiest way to check your hydration is by the color of your urine and being conscious of your thirst cues. The chart below is a good guide for checking urine color, and to be familiar with. If you are taking supplements you should be aware that this chart will not be as accurate for you, as some supplements can change the color of urine.

Some signs and symptoms that we are dehydrated and feeling the negative effects of inadequate fluids are: 
  • Headache
  • Fatigue
  • Low blood pressure
  • Dizziness and/or fainting
  • Nausea
  • Flushing
  • Rapid heart rate

If we ignore these initial symptoms they could escalate to more serious issues. Proper refueling is pertinent at this time especially when doing high intensity exercises. However, we want a balance of water and electrolyte refueling to avoid what’s called hyponatremia. Hyponatremia is when the body has too much water relative to sodium content. Symptoms of hyponatremia are: 
  • GI discomfort (including nausea and/or vomiting)
  • Headache
  • Swollen hands and feet
  • Confusion and/or
  • Restlessness

These signs and symptoms can be similar to dehydration however, if you or someone you know has had a lot of water during exercise, they may be suffering from hyponatremia as opposed to dehydration. In this case giving people more water can make matters worse. 

To avoid this situation, don’t over guzzle water or chug a huge water bottle to clench your thirst. Rehydrate in moderation and be mindful of how fast you are drinking your fluids. In addition, you should supplement with an electrolyte drink or tablet before and/or after long bouts of intense exercise. We will always recommend the most natural forms of electrolyte replacements and a couple recommendations are Nuun and Trioral. These are great to supplement before or after exercise but not a cure-all. Properly hydrating and having a healthy diet prior to exercise is your best bet on staying healthy!

Coming into the hot summer months hydration is extremely important especially for those of us who are active. Pay attention to additional factors such as weather, if you have been sick, and try to always be prepared! Now, go get hydrated and get outside! 


References: 

Berardi, John, et al. The Essentials of Sport and Exercise Nutrition. 3rd ed., vol. 1, Precision Nutrition, Inc, 2017.

Mcdermott, Brendon P., et al. “National Athletic Trainers' Association Position Statement: Fluid Replacement for the Physically Active.” Journal of Athletic Training, vol. 52, no. 9, 2017, pp. 877–895., doi:10.4085/1062-6050-52.9.02.

Perlman, Howard, and USGS. “The Water in You.” Livestock Water Use, the USGS Water Science School, 2 Dec. 2016, water.usgs.gov/edu/propertyyou.html.

“UCC.” Hydration Check, 2016, hydrationcheck.com/ucc.php.

Picture
1 Comment
James_342 link
4/13/2022 11:01:30 am

Great Article! Thank you for sharing this is a very informative post, and looking forward to the latest one.

Reply



Leave a Reply.

    Picture

    Author: Annemarie Alf

    "We Specialize In Optimizing Teen And Active Adult Lives In North County San Diego By Addressing The WHOLE Person.  We offer A Holistic, Integrative Approach To Performance And Wellness That Will Assess And Address The Root Causes That Lead To Pain, Hormonal Imbalances, Fatigue, Weight Gain And/ Or Decreased Performance."

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    June 2021
    February 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    January 2020
    December 2019
    February 2019
    December 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    April 2018
    March 2018
    November 2017
    October 2017
    August 2017
    July 2017
    June 2017
    February 2017
    September 2016
    June 2016
    April 2015
    January 2015
    November 2014
    October 2014
    September 2014
    July 2014
    May 2014

    Categories

    All
    Activities
    Ankle Sprain
    Anti Inflammatory Diet
    Anti-inflammatory Diet
    Athletes
    Athletic Injury
    Botox And Fillers
    Cash Based PT
    Cholesterol
    Cold
    Core
    Core Stability
    Crossfit
    Cupping Therapy
    Cycling
    Exercise
    Flu
    FMS Or SFMA
    Food
    Gluten And Dairy Free
    Gym Memberships
    Gymnast
    Gymnastics
    Headaches
    Health
    Holiday Season
    Hormone Optimization
    Hormones
    Hydration
    Ice
    Inflammation
    Injecting Nutrients
    Injuries
    Injury
    In The News
    Lipids
    Low Back Pain
    Mobility
    Movement
    Nutrition
    Nutrition Plan
    Olympus Movement Physical Therapy
    Pain
    Pain Relief
    Peanut T-Spine
    Physical Therapist
    Physical Therapy
    Post-injury
    Power
    Recovery
    Runner
    Runners
    Running
    Skin Health
    Sleep
    Sleep Health
    Sprains
    Sprints
    Strength Training
    Stress Management
    Thoracic Mobility
    Training
    Unbalanced Hormones
    Vitamin Injection
    Vitamins
    Workout

    RSS Feed



Olympus Movement Performance

Address: 
1281 Liberty Way, Suite A, Vista, CA 92081

Phone Number: 760.216.6047
Fax Number: 760.216.6159


Email: 
info@olympusmovement.com

Office Hours: 
​Mon-Thursday: 8a-8p
Fri: 8a-5p
Sat: By Appt Only    
​Sun: Closed

    SUBSCRIBE TO OUR NEWSLETTER

Subscribe to Newsletter

Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
© Olympus Movement Performance All Rights Reserved