Why Should You Stay Hydrated All Year?

Dehydration is not only a risk during warmer weather, but also a significant issue in colder months. Failing to hydrate can cause serious damage to your body and overall health. Here are 4 reasons why you should stay hydrated throughout the year.

Boost Your Immune System

            The colder months are accompanied with much drier air, leading to dehydration. This causes your body to feel sluggish and run-down. Dry air can also increase your risk of catching a cold and/or the flu. Drinking water will help your body prevent and fight off these infections by supplying the body with the fluids it needs.  Water flushes toxins and ensures your cells are well oxygenated and full of nutrients.

Sweat It Out

            Perspiration is more noticeable in warm months, often visible as beads of sweat. Sweat in cold months turns into water vapor quickly, and is therefore less noticeable. To avoid dehydration, it is important to drink water throughout the day, especially before, during and immediately after a workout. Water helps to regulate body temperature.  

Maintain, Don’t Gain

            Your body is more likely to pack on extra pounds during colder months because exercise tends to decrease, and food intake tends to increase. However, with proper hydration, your body is able to turn fat into energy more efficiently. Energy is needed to avoid feeling lethargic during short winter days. Additionally, when adequately hydrated, your body is less likely to retain fluids and more likely to eliminate false hunger cues associated with dehydration. 

Keeps Things Moving

            

Graphic From U.S. Geological Survey

Hydration is vital to your body’s organs and digestion. Water carries nutrients and oxygen through the body, lubricates joints, and controls blood pressure. If your body is dehydrated by just 1-2%, your heart has to work harder because your blood is thicker than normal. Dehydration can cause muscle fatigue and cramps, loss of coordination and exhaustion.   

Tips & Tricks

·         Carry water around everywhere you go―all year long.

·         Eat water-rich fruits and veggies.

o   Lettuce: 95% water

o   Oranges: 88% water

o   Apples: 84% water

·         Know your sweat rate (see Hydration 411) to determine how much water you need before, during, and after exercise.

·         Avoid caffeinated beverages and alcohol while rehydrating.

·         Use an air humidifier to add moisture to the air and prevent illness. 

·         Add flavor to plain water such as lemons, cucumbers, limes, or other favorite fruit.

            Water does numerous things for your body. Staying hydrated in winter months may be more of a challenge, but it is important. Athletes and exercisers are particularly susceptible to dehydration due to the varying intensities of a workout. For more information about how much water to drink download these files: Assess Your Hydration and Hydrate Early & Often.

Hydration 411

Water [n]: a transparent, odorless, tasteless liquid, a compound of hydrogen and oxygen, H2O. A need in life— especially when the weather is hot. Now that summer is in full swing and sport camps are gearing up, staying hydrated is extremely important. Proper hydration is crucial to keep your body moving, thinking, and performing to your highest potential.

Do you often find yourself reaching for water during practice or games; it’s probably because you are dehydrated. Read on to find tips and information about the importance of hydration as an athlete.  

*Graphic from U.S. Geological Survey

Water and the Body

The average human body is made up of 60% water. In fact, most of the body's organs are comprised on water.

• The brain and heart are approximately 73% water.
• 83% of the lungs are water.
• The skin is 64% water. 
• Muscles and kidneys are 79% water.
• Bones are even comprised of water, sitting at 31%.

No wonder our bodies cannot function properly when hydration is limited! Water is pivotal for performing at your capabilities.

Hydration

Hydration should not be forgotten when exercise, practice, or games end. Exercising in the heat without adequate fluid replacement is a sure way to cause dehydration and land you on the bench, watching your teammates practice or play.

               

“How much water is needed?”, you ask.

Well, that’s the million-dollar question. There is not a definite answer; in fact, total fluid needs and replacement protocols are quite specific to the individual. Sports dietitian, Nancy Clark, MS, RD, recommends that athletes:

·         Drink 2-3 mL of water per pound of body weight at least 4 hours before exercise, practice, or games.

·         Use your sweat rate to determine necessary water during exercise (see equation below).

·         Drink 50% more fluid than lost in sweat after exercise ends.

Graphic from the American College of Sports Medicine

Calculating your sweat rate is an important step to determine the amount of fluids you need every hour of exercise. Training with your individualized hydration protocol can not only delay fatigue, but also heighten energy and performance against your dehydrated competitors. For best results, work with a sports dietitian or certified athletic trainer familiar with personalized sweat rate calculations and hydration plans.

Hydration and Performance 

Water makes practice and games easier, and helps performance improve. When fluid is taken in the plasma, volume restores near the pre-exercise levels and assists to avoid adverse effects of dehydration on muscle strength, endurance, and coordination. In addition, pre-exercise hydration assists in improving thermoregulation, heat dissipation, and performance.    

Dehydration

Dehydration is shown when the amount of water (sweat) exiting the body exceeds the amount of water (or electrolytes) entering the body. The risk of dehydration greatly increases when practicing in hot, sunny, intense environments. Dehydration can be shown by a number of signs such as:

·         Thirst—first sign of dehydration

·         Headaches

·         Dry skin

·         Bright yellow urine (see urine color chart)

·         Difficulty concentrating

·         Increase in body temperature

·         Muscle cramps

·         Swollen fingers/toes

Dehydration and Performance

Dehydration can be detrimental to your performance, not only during practice and games but in the classroom/film room as well. Physical and mental performance is impaired when you’re dehydrated as little as 2% of your body weight. When dehydration reaches 5%, there is a 30% decline in performance. Endurance is also greatly impaired when severe dehydration sets in. The greatest danger is to the heart; plasma and blood volume fall, increasing blood thickness while lowering central venous pressure. This, in turn, causes difficulty when the body is trying to return blood to the heart. It is vital not only for exercise, but also for life.

Steps to take when dehydrated

1. Go to a cool or shaded area
2. Seek help from your sports medicine team
3. Drink clear fluids: water, electrolytes, pickle juice, etc.
4. Continue to drink these fluids until and after you are re-hydrated

Grab a water bottle and keep it by your side at all times! If drinking water is difficult for you, add flavors such a lemon, lime, or other fruit you enjoy. Athletes with high sweat rates should also consume fluids that replace electrolytes lost in sweat such as sodium and potassium. Challenge yourself and teammates to see who can meet their fluid needs each day. Drink up!

Beat The Summer Heat By Staying Hydrated

As temperatures begin to rise this summer, I think it's a good time to revisit the importance of maintaining proper hydration before, during and after exercise. Whether you are strength training in a gym or participating in a casual jog, it's important to make sure that you are consuming the right amount of water. This in turn, will help you perform at your highest level and will keep your body in a healthy state as you train. Here are a few tips to keep in mind this summer:

How much water should I be drinking?

- Due to variables such as heat, humidity, body composition and exercise intensity, it is very difficult to determine a universal amount of water that should be consumed by each individual. Since everyone is built differently, a simple way to make sure that you are staying properly hydrated is by checking the color of your urine. Whereas colorless or light yellow urine typically suggests proper hydration, dark yellow or amber-colored urine could be a sign of dehydration.

- According to the American Council on Fitness, the following basic water intake guidelines are suggested for individuals performing moderate-to-high intensity exercise:

• Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising
• Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
• Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise
• Drink 8 ounces of water no more than 30 minutes after you exercise

What are some signs of dehydration?

- Dark yellow or amber-colored urine
- Nausea or dizziness
- Vomiting
- Muscle Cramps
- Heart palpitations
- Dry mouth or sticky saliva
- Mental confusion
- Weakness
- Loss of consciousness

Severe dehydration or heat illness can be very serious and sometimes life threatening. If you or a teammate experiences any of the above symptoms, seek medical attention immediately.

Are there any sites that I can check out to learn more about staying properly hydrated this summer?

- http://www.mensfitness.com/training/pro-tips/the-fit-5-hydration-for-athletes
- http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm
- http://www.eatright.org/Public/content.aspx?id=7084

As you continue your off-season workouts this summer, remember to eat right and stay HYDRATED. Proper hydration is one of the most important aspects of performing healthy physical activity and ensuring that your body is able to perform at its highest level.

Why does the NCAA recommend against the use of dietary supplements?

Every time a student-athlete or a trainer asks us a question about a dietary supplement, we attach a standard warning, regardless of whether the listed ingredients are banned or not. Often, we are asked the questions, “why do you give this warning,” “what does it mean”, and “why do you suggest that student-athletes not use dietary supplements?” Below, is the standard warning we give, with an explanation of the statements.

“Products labeled as dietary supplements sold over the counter, in print advertisements and through the internet are under-regulated by the U.S. FDA. Whether a product is classified as a dietary supplement, conventional food, or drug is based on its intended use by the manufacturer.  Please be aware that some companies manufacturer dietary supplement and conventional food products*. Dietary supplements are at risk of contamination or may include ingredients that are banned under your drug testing policy.    Studies have found 12-25% of dietary supplements contain unlisted steroids, stimulants, or trace metals.” – Why are dietary supplements at a risk for contamination? Consider these points, (1) Manufacturers do not have to prove the safety and effectiveness of a dietary supplement before it is marketed. (2)Manufacturing facilities are virtually unregulated, they are required to adhere to Current Good manufacturing Practices (CGMPs) , but  unfortunately only an average of 5 inspections take place a month (consider the total number of products sold today…thousands!) (3)  A number of company’s contract manufacture their products and leave the sourcing of ingredients to the contracted company.  So the true identity of the ingredients can be cut or changed without the parent company ever knowing.  This was solidified by the FDA’s Brad Williams participating in an education program at Supplyside West, and he said the number one issue with companies inspected under the supplement GMP program has been failure to adequately test ingredients for identity. 

“We cannot guarantee the safety or purity of any dietary supplement product. Also, the claims made by manufacturers may not be backed up with reliable, scientific research. Student-athletes take any dietary supplement at their own risk.” Without proper testing of the finished product, there is no way to know if the ingredients, and their amounts, listed on labels are correct. You could be getting too much, too little, or none at all of the so-called “active” ingredients. Remember, products do not have to prove their level of safety or effectiveness before they are sold. Often, the “research” a company cites is not reliable, has been done by a party that has interest in the success of the product, or is not scientific in nature. Below are a few tactics used by Supplement Company’s:

·         Misrepresented clinical studies (results out of context, “University tested”, inappropriately referencing research results)

·         False, exaggerated, or purchased endorsements (How much money is the athlete making for saying he takes a product?)

·         Media distortion and false advertising (planted stories online, Company reps posing as local gym guy online in forums, “As seen on Oprah”)

·         Omitting relevant Facts (Product marketed to men but all research done on women)

“The REC does NOT recommend the use of any dietary supplement or manufacturer; please submit all dietary supplement questions to the REC.” While we realize that not all companies are trying to dupe consumers or engaging in dishonest practices, there is no easy way to tell between the “good” and “bad” companies.

“Please be aware that some companies manufacturer dietary supplement and conventional food products.  Products produced in the same manufacturing plant or by the same company could potentially have contamination issues.” Be aware that we have no way to know for sure that a product labeled as a conventional food product but still manufactured by a dietary supplement manufacturer is 100% safe, unfortunately.  If a company is manufacturing meal replacement bars, and shakes, but also manufactures DHEA, you could have a potential problem.

“Remember to report all medications and supplements to your sports medical staff, no matter how insignificant you believe them to be, it could save your life.” Your sports medicine staff needs to know what you are taking, even if it is something as simple as a vitamin. Medications and dietary supplements could pose health risk for some if combined. Those in charge of your health need to know everything you take to give you the best care, especially in case of an emergency.

Again, we realize that there may be benefits to some dietary supplements and that not all manufacturers engage in dubious practices. However, our first commitment is protecting the health and safety of student-athletes. Lastly, we are dedicated to helping protect the integrity of sportsmanship in all sports, and at this time that includes not suggesting dietary supplements.

IT'S HOT OUTSIDE!!! Don't wait until URINE trouble to hydrate.

It's hot outside!  Here is a easy way to monitor your hydration throughout the year.  Print the document out and place it above your urinal or toilet to constantly remind yourself to stay hydrated.  Hydration is good for athletics but essential to health.


We handed these posters out at NATA in New Oreleans at the National Athletic Trainers Association and recieved a number of request for more copies.  If you are a ATC at a NCAA school you can log into the REC and go to Drug Program information to print off a copy from the original file.