Proper Hydration: Perhaps the most essential sports nutrition need is maintaining adequate levels of fluids. Summer is now upon us and the Long Island Bike Challenge on August 4th will be in all likelihood a warm if not hot and humid day. Therefore, if fluids are not replaced at regular intervals during a long bike ride, it can lead to dehydration. A dehydrated athlete has a decreased volume of blood circulating through the body, and consequently the amount of blood pumped with each heart beat decreases; Exercising muscles do not receive enough oxygen; Exhaustion sets in and the athlete’s performance suffers. Research has repeatedly shown that dehydration, affecting as little as 2 percent of total body weight, can adversely affect athletic performance. For example, if a 150-pound athlete loses 3 pounds during a workout or competition, their ability to perform at peak performance due to dehydration is reduced. Proper fluid replenishment is the key to preventing dehydration and reducing the risk of heat-injury in athletes engaged in training and competition. Preventing Dehydration: The best way to prevent dehydration is to maintain body fluid levels by consuming plenty of fluids before, during, and after a training ride or event. What to drink: Water ! Yes, water is an excellent choice and will prevent dehydration, maintain proper fluid balance and prevent heat exhaustion. What About Fluid Replacement Drinks? A growing body of evidence suggests that consumption of a fluid replacement drink containing carbohydrates can delay fatigue and possibly improve performance. It appears that athletes who consume a fluid replacement drink can maintain blood glucose levels at a time when muscle glycogen stores are diminished. This allows carbohydrate utilization and energy production to continue at high rates. How Important are the Electrolytes Provided by the Fluid Replacement Drinks? The ingestion of sodium during exercise may help with maintenance or restoration of plasma volume during exercise and recovery. The consumption of fluid replacement drinks containing sodium helps retain water in the body and aids in hydration by increasing the absorption of fluid from the intestines into the muscles. Energy drinks? They need to be avoided due to negative effects on blood pressure, heart rate, and brain function. Summary: Make sure you maintain adequate levels of hydration. On long rides especially during summer’s heat, drink before, during and after each ride, don’t wait until thirsty to start drinking. Finally, find what works for you. If you regularly consume water continue doing so as long as you’re eating food during longer rides to maintain energy levels. If sports drinks are your thing then stay with it. But even sports drinks alone cannot provide all nutritional needs on the longer rides. More on fueling and recovery in upcoming posts. The key to adequate hydration though is simple: Drink early and often, drink beverages that you like and taste good. Source: United States Anti-Doping Agency, Optimal Dietary Intake. usada.org/diet/#Fluids%20and%20Hydration
Posted on: Thu, 27 Jun 2013 18:12:53 +0000
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