June 2006

PAGE 21

Fitting Fluids into an Athlete's Training Diet

urine color should be clear to pale yel-

Keeping well hydrated is essen-

By Amy J. Reuter MS, RD

low and he/she should not be

tial for peak sports performance.

Special to

thirsty. Here is the simple self-test

Encourage athletes to establish a

athletes can take each morning:

daily fluid regimen and monitor

ere comes the sun and with it

H

their fluid status. In addition, sup-

1.  Is my weight lower this

warmer temperatures. Now is an

port fluid intake by incorporating

morning?

ideal time for athletes to review their

water breaks during training and

2.  Is the color of my urine

current fluid intake and modify as need-

having water or sports drinks avail-

darker?

ed. Replacing water losses especially in

able during practice and competi-

3.  Am I thirsty?

hot, humid conditions is essential for

Athletes vary in their fluid require-

tive events. Attention to fluid needs

peak sports performance. Without ade-

The scoring of this self-test is as

ments. Using the acronym "WUT," ath-

before, during, and after exercise

quate fluids, athletes may lose focus, bal-

follows:

letes can monitor their own hydration

will help keep athletes in the game

ance, and stamina and they also are at an

One Yes ➔ you may be

status daily and make adjustments as

and performing at their best! s

increased risk for heat injuries. Within

dehydrated

needed.

1 Cheuvront, S.N. and M. Sawka (2005)

the body, water regulates body tempera-

Two Yes's ➔ likely you are

"W" = weight

Hydration Assessment of Athletes. Gatorade

ture,  maintains  muscle  tone,  and

dehydrated

"U" = urine

Sports Science Institute Sports Science

removes excess salt and other wastes. To

Three Yes's ➔ very likely you

Exchange 97.18 (2) supplement.

"T" = thirst

ensure adequate hydration, athletes

are dehydrated

The premise of this monitoring is to

Amy Reuter's column is presented

need to plan out and monitor their fluid

If an athlete routinely reports

by the Washington Interscholastic

try to detect dehydration and make posi-

intake. Adopting a daily fluid regimen

Nutrition Forum (WINForum).

one or more "Yes's, he or she is

tive adjustments before performance suf-

and monitoring fluid status regularly can

Please visit them at

fers1. If an athlete is well hydrated,

encouraged to increase fluid

help athletes optimize their fluid intake

www.WINForum.org.

intake and continue to monitor.

his/her weight should remain "stable",

as well as enhance peak performance.

During the day, athletes are encour-

aged to obtain approximately 11-14 cups

of total fluid from the beverages and

foods they consume. Common sources

of fluids at mealtimes include the follow-

ing: milk on cereal, 100% orange juice,

one-half of a grapefruit, a carton of low-

fat chocolate milk, 100% fruit juice box,

water, grapes, chicken noodle soup, a

strawberry-yogurt smoothie, and a mug

of hot chocolate. Drinking about 2 cups

of fluid two hours before exercise and

another 1 cup of fluid fifteen minutes

before the start of exercise will help top

off the body's fluid reserve. While ath-

letes are encouraged to drink a variety of

fluids, minimizing caffeine, carbonation,

and concentrated fruit drinks just before

exercise will help prevent an upset

stomach. Maintaining a consistent fluid

intake on a daily basis will ensure that

athletes start practice well hydrated.

During exercise, athletes should

continue to drink to replenish fluid loss-

es via sweat. Cold water and sports

drinks are recommended. In general

consuming 1/2 - 1 cup of either of these

beverages every 15 minutes will help

balance the fluid losses and delay fatigue.

If relying on the drinking fountain, keep

in mind one swallow equals 1 ounce and

8 ounces make up 1 cup of water.

Once exercise ends, athletes are

encouraged to replenish any post-exer-

cise energy deficits within 2 hours.

Encourage them to drink at least 2 cups

of fluid per pound of body weight lost

during exercise. Chocolate milk is an

ideal post-exercise recovery drink. Not

only does it replenish fluids but it also

supplies carbohydrates and protein to

restock energy reserves, along with pro-

viding seven other key nutrients! Dr. Joel

Stager, a professor in the Department of

Kinesiology at Indiana University veri-

fied the effectiveness of chocolate milk

in a direct comparison with commercial

sports drinks. Other good beverages

include sports drinks and 100% fruit

juices. Carbonated beverages are not rec-

ommended post exercise. Athletes with

heavy sweat losses may also benefit from

the potassium content of chocolate milk

and 100% fruit juices. Adding a salty

*Make Checks Payable to the Tacoma Rainiers

snack can also replenish sodium.