To drink or not to drink...
By: Karen Napierala MS, AT, PT
Water, that is.
Top Hydration Tips
Five years ago I wrote a blog on hydration that contained one critically important truth that is still true today...fluid intake is crucial to your health! Remember, you can live weeks without food but only days without water.
But that's where the commonalities between those “old rules” for hydration and what we know now. Advances in sports nutrition have skyrocketed in the last decade, challenging what we once thought to be true. Let's dig deeper at some facts the newest research has discovered.
The "old" rules included:
- drink ahead of your thirst
- pre-hydrate all day
- drink water before you play
- drink a fair amount of water right before playing
All that has...
changed with new findings. The “new rule” is to
- DRINK ACCORDING TO YOUR THIRST
For some reason, I remember naturally doing just that when we were growing up. Now, the Sports Science Institute in South Africa showed no change in core temperature by drinking per thirst or drinking small amounts as needed. 
Remember, a rising body temperature (mimics a fever) brings on dehydration faster. Years ago, the logic was to pre-hydrate so your core temperature would stay constant, even with intense or prolonged work.
“The new rule is to drink according to your thirst.”
Do you remember a time when you drank too much and felt that sloshing in your stomach? Not quite the best feeling when going out for a run or playing a sport, right? Well, in that study runners in the high intake group complained of boggy, sloshy stomach distress. Some felt so bad that they couldn't even complete the task!
Those high intake subjects didn't lower their core temperatures anyway, so another "new" rule is:
- SIP AS NEEDED (vs. guzzling large amounts)
Matt Fitzgerald, nutritionist/author/coach/athlete, also recommends that, when your activity results in sweating for an hour or more, that sipping as you go is more practical. The goal is to slow the rate of dehydration vs. expecting to fully prevent it like we used to think before.
And, think about it...it's nearly impossible to absorb all the fluid you drink compared to how quickly you sweat fluids out. Research shows drinking by thirst usually replaces 65-70% of the fluid lost by sweating with a much lower risk of stomach distress.
“It's nearly impossible to absorb all the fluid you drink compared to how quickly you sweat fluids out.”
"WHAT ABOUT ELECTROLYTES?" you ask.
As a reminder, electrolytes are minerals that help muscles contract normally, control fluid balance, and keep blood pH normal.
Pretty important stuff, right?
The "old" rule was to drink
- water
- diluted sports drinks
Here's another place new research has shed light on how we can be at our best. As you sweat, you do lose water BUT you lose a LARGER amount of sodium (and a few other minerals too). Tough to replace those minerals with water alone. The new rule is to
- DRINK ELECTROLYTE SPORTS DRINKS
In fact, Coach Fitzgerald urges you to "respond to your thirst right away with small amounts of sports drink, but don't allow your thirst to build to the point you're forced to guzzle down a bull bottle at one time."
- TRY SIPPING EVERY 10-12 MINUTES
Based on former studies, I was a proponent of just water for many years. But this new research shows us that actually optimizing absorption is best done with...
- COMBINATION OF ELECTROLYTES, SUGAR, AND PROTEIN IN YOUR DRINK
- PROTEIN CONTENT OF 5 OZ. PER 12 OZ. FLUID
A recent study done at the Universidad of San Antonio in Spain showing a sports drink with just a little protein more effectively helped fluids absorb into the bloodstream and cells. There was a 15-20% increase in fluid available for use when drinks included the protein!
“As you sweat, you do lose water but you lose a larger amount of sodium (and a few other minerals too).”
Athletes...don't forget, that means 15-20% less fluid in your stomach or bladder to bother you. Definitely a more comfortable way to finish a good run, cross that finish line at your next race, or make it through your next game.
Let's Review Your Top Hydration Tips...
1. Sip water, drinking as you feel thirsty.
2. Use sports drinks for any activities an hour or longer that make you sweat
3. Use sports drinks that have a high concentration of electrolytes, a small amount of protein, and typically carbohydrates in the form of glucose, sucrose or fructose (for energy).
GO OUT AND HAVE FUN...And keep checking our Peak PT blogs for up-to-date information on hydration and other important topics affecting your physical fitness and health. I'm sure in the next few years we'll be updating these recommendations as more research becomes available.
In the meantime, if you need help figuring out what's holding you back from feeling your best as you work and play, give us a call at 585-218-0240 to schedule with one of our expert
Physical Therapists.
Peak Performance…where you’re treated like the Pros
and cared for like Family!
