Fluid & Energy Drinks

There is no easy way to determine the fluid status of an athlete. The body loses fluid during exercise through sweat. In sports such as swimming and water polo, it can be even more difficult to assess the loss of body fluids because the activity is performed in water.

Poor fluid status and/or dehydration can have a major impact on performance. As little as a 2-3% loss of body weight (3 to 4.5 pounds in a 150 pound individual) through fluid loss can have adverse affects on the body’s performance. Dehydration causing greater than a 1% weight loss can significantly impair athletic performance. The amount of fluid we lose depends on the environment and on the type and intensity of exercise we are doing. One of the best indications of fluid status can be urine color. Dark urine indicates increased concentration, which means no enough fluid. By the time you are thirsty, it is too late. Your body is already becoming dehydrated.

Some facts about hydration:

• About 20% of daily water needs should come from food.
• 80% should be from fluids that we drink throughout the day.
• Urine production is generally reduced during exercise because of the kidneys’ efforts to conserve water and sodium losses through sweating. This is a good indication of inadequate fluid intake.
• For every pound you lose through fluid loss during exercise, you need to replace 80-100% of it, which equates to drinking 13-16 oz. of fluids.
• Best choices for replacing sweat loss:
  • Juices that contain water, carbs, vitamins, and potassium
  • Watery foods such as watermelon, grapes, and soups
  • High-carbohydrate sports drinks
  • Water in combination with other carbohydrate sources

Energy Drinks
Most energy drinks contain carbohydrates to provide nutrient energy and caffeine as a stimulant to the central nervous system. Energy drinks are not appropriate substitutes for fluid and body fuel. Another concern is that energy drinks do not always contain what is listed as ingredients. Many contain carbohydrate concentrations so high that they will delay rehydration during exercise. Such high concentrations may cause gastrointestinal distress; high concentrations of fructose can have a laxative effect on the body.

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