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Hydration and Fluid Replacement

This presentation is part of the Get Fit Topeka! Challenge, a seven-week challenge to help you make fitness, nutrition and wellness a healthy habit in your life.

A presentation by

Michael Ramirez, MS, ATC, LATSports Medicine Athlete Services

Supervisor St. Francis Health Center

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Role of Body Water

We are made of water.....

Essential for numerous functions in the bodyHumans contain 30 – 50 L waterLost through sweat, urine and evaporationWater turnover varies between individualsTurnover increases during exercise and hot

conditions

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Role of Body Water

Effects of DehydrationImpaired performance

– By 10-20 percent with approximately 2 percent of body weight

Impaired mental function– Slows reaction-response times and affects

decision-making skills

Increased risk of heat cramps, exhaustion and stroke– More than 3 percent fluid losses

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Hydration

Drink before, during and after practice, exercise and competitions

Ways to monitor hydration:– Watch urine color– Weigh before and after

exercise

Don’t wait until you are thirsty to drink!!!

Sources: “Urinary Indices of Hydration Status.” International Journal of Sports Medicine Sept. 1994: 265-279. Flanagan, Richelle. “Hydration Issues in Sport-Getting the Balance Right.” Waterford Sports Partnership. September 2008.

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What types of fluids?

WaterGood fluid replacement if exercise is less

than 30 minutes longGood low intensity exerciseGood thirst quencher but not always the

best rehydratorNo flavor, carbohydrates or electrolytes

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What types of fluids?

Sports DrinksProvide carbohydrates and electrolytes

(sodium and potassium)Fluid for hydrationLight flavoring encourages people to

drink moreCan be costly

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What affects fluid intake?

No fluid available at venue Take own full bottle

Don’t know how much to drink Do fluid balance check during

training and events

Forget to drink during training Plan breaks or set a watch

Don’t like taste of sports drinks Try different ones; dilute 50/50

Hard to carry fluid when on Plan drink stops and use a backpackthe move

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Hydration and Fluid Replacement

A presentation by

Michael Ramirez, MS, ATC, LATSports Medicine Athlete Services

Supervisor St. Francis Health Center

634 SW Mulvane, Suite 404Topeka, KS 66606

(785) 270-5065michael.ramirez@sftks.net