When the weather starts to warm up in the spring time, athletes tend to forget they need more water when training and competing. As the climate warms there can be a whole gamut of issues that arise, all the way from muscle strains to heat illnesses. It is estimated that when the body loses 2% of it's weight in fluids, you start dealing with heat cramps, nausea, confusion an dizziness. So how can we figure out what that is, first for the athlete and then for ourselves?
It is suggested by most experts that in a normal day of non-exercise and Utopian environment to consume 8-8oz. glasses(1/2 gallon) of water if you weigh 150 pounds. When dealing with an athletic population, this simple, run of the mill, equation won't work.
The better way to judge the fluid intake is to weigh before and immediately after a workout. Take the differences in weight and this shows how much water will need to be consumed. Lets say there is a 2 lb. loss of weight. A gallon of water weighs 8.34 lbs, so for every 2 lbs of weight lost during a work out, approximately 32 ounces of fluids will be needed to replace those lost. As an Athletic Trainer, I suggest water and electrolyte drinks to replace those fluids (more water than electrolytes). Try to stay away from caffienated drinks such as tea, soft drinks and even coffee while trying to rehydrate.
With theses simple tips, easing into the warmer parts of the year with workouts will not be quite as much of a shock to the body of an athlete or you own!
It is suggested by most experts that in a normal day of non-exercise and Utopian environment to consume 8-8oz. glasses(1/2 gallon) of water if you weigh 150 pounds. When dealing with an athletic population, this simple, run of the mill, equation won't work.
The better way to judge the fluid intake is to weigh before and immediately after a workout. Take the differences in weight and this shows how much water will need to be consumed. Lets say there is a 2 lb. loss of weight. A gallon of water weighs 8.34 lbs, so for every 2 lbs of weight lost during a work out, approximately 32 ounces of fluids will be needed to replace those lost. As an Athletic Trainer, I suggest water and electrolyte drinks to replace those fluids (more water than electrolytes). Try to stay away from caffienated drinks such as tea, soft drinks and even coffee while trying to rehydrate.
With theses simple tips, easing into the warmer parts of the year with workouts will not be quite as much of a shock to the body of an athlete or you own!
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