WaterWorld: How Staying Hydrated Impacts Your Sports Performance

Today I want to talk about something really important for athletes: staying hydrated. When we're active, our bodies use up water, and not having enough can affect how we perform in some key ways. It's something that can easily be overlooked, but it plays a big role in helping us feel our best and play our best.

 

The Unseen Enemy

Let's explore some of the ways being a little low on fluids can make a difference in your game.

 

1. Sweat Less, Heat Up More: When we exercise, our bodies produce heat. Sweating is our natural way of cooling down. But if our fluid levels are low, our bodies might not be able to produce as much sweat.

 

What this can mean for your performance:

• You might feel hotter sooner during activity.
• It could feel like you're working harder than you actually are.
• You might tire out more quickly because your body is trying to manage the heat.
• Feeling overheated can also make it harder to concentrate and make good decisions in the game.
  

Think about a time when you felt really hot while playing. It probably made everything feel more challenging, right? Staying hydrated helps your body manage its temperature better.

 

2. Lower Fluid Levels, Tougher on the Body

Water is a big part of our blood, which carries oxygen and fuel to our muscles. If we're not drinking enough, the amount of fluid in our blood can decrease.

 

How this affects your game:

• Your muscles might not get the oxygen they need, which impacts endurance.
• It can be harder for your body to clear away waste products from your muscles, leading to fatigue.
• Your heart might have to work a bit harder to circulate blood.
  

Imagine trying to run with weights on – it makes everything a bit tougher. When your fluid levels are low, it can put a little extra strain on your body.

 

3. Heart Working Harder Than It Needs To

Your heart is a powerful muscle that keeps blood flowing. When you're active, it pumps faster to deliver more to your working muscles. However, if your fluid levels are down, your heart might need to work harder just to maintain normal circulation.

This could lead to:

• A quicker increase of your heart rate during exercise.
• Feeling tired sooner because your body is using more energy to pump blood.
• Difficulty sustaining your energy throughout a practice or game.
  

Think of your heart like an engine. If it has to work harder than usual, it might not be able to keep going at top speed for as long.

 

4. Oxygen Delivery Can Be Less Efficient

When we breathe, we take in oxygen that our blood carries to our muscles. During intense activity, our bodies need a lot of oxygen. Being a bit dehydrated can make it a little less efficient for your body to get that oxygen where it needs to go.

This might result in:

• Not being able to push yourself quite as hard or for as long.
• Feeling out of breath a little more easily.
• A general feeling of lower energy levels during activity.

It's like trying to run uphill versus running on flat ground – your body has to work harder for the same result.

 

5. Overall Stamina Might Decrease

Our "work capacity" is basically how much activity we can handle before feeling really tired. When we're not properly hydrated, all the small effects we've talked about can add up and make our overall stamina decrease.

This could mean:

• Getting tired faster during your sports.
• Not being able to maintain your intensity for the whole game or practice.
• Possibly needing more breaks than usual.

Think of it like a phone battery. If it starts a little low, it won't last as long as a fully charged one.

 

6. Muscles Might Not Feel as Strong

Our muscles rely on fluids to function properly. When we're a bit dehydrated, it can affect how our muscles feel and how much power they can generate.

You might notice:

• Not being able to jump quite as high or run quite as fast.
• Feeling a little less powerful when you kick or throw.
  
• The possibility of experiencing muscle cramps.

Imagine trying to bend a dry, stiff piece of rubber versus a flexible, moist one. Your muscles work a bit better when they have enough fluid.

 

7. Energy Reserves Could Get Used Up Quicker

Our bodies store energy in the liver as "glycogen," which helps fuel us during longer periods of activity. When we're dehydrated and active, our bodies might tap into these energy reserves a bit faster.

This could lead to:

• Feeling a sudden drop in energy levels, sometimes called "hitting a wall."
• Finding it harder to sustain effort in longer games or events.
• Potentially taking longer to recover your energy after playing.

Think of it like having a backup snack for a long hike. If you haven't had enough water, your body might eat that snack sooner than it needs to.

 

Staying Hydrated Helps You Perform Your Best

As you can see, staying hydrated isn't just about not feeling thirsty; it really impacts how your body works when you're playing sports. By making sure you're drinking enough fluids before, during, and after being active, you can help your body:

• Stay cooler.
• Deliver oxygen and energy to your muscles more efficiently.
• Keep your heart working comfortably.
• Maintain your energy levels for longer.
• Help your muscles feel strong and prevent cramps.
  

 

 

When is the Best Time to Hydrate During Physical Activity?

Think of hydration as a continuous process, not just something you do when you feel thirsty. Here's a breakdown of the best times to drink, keeping in mind that individual needs are different and may vary based on the intensity and duration of your particular activity, the weather, and personal sweat rates.

For Both Adults and Children:

• Before Activity (Pre-Hydration): This is crucial! Start your activity already well-hydrated.
  • Adults: Aim to drink about 16-20 ounces (roughly 2-2.5 cups) of water 2-3 hours before exercise. About 8-10 ounces (1-1.25 cups) in the 30 minutes leading up to activity can also be beneficial.
  • Children: Encourage them to drink about 5-10 ounces (roughly ⅔ - 1 ¼ cups) of water 30-60 minutes before playing.
• During Activity (Maintaining Hydration): Replenishing fluids as you go is key to preventing dehydration.
  • Adults: Try to drink about 7-10 ounces (a little less than 1 cup to just over 1 cup) of water every 15-20 minutes during exercise. Adjust based on how much you're sweating and the intensity of your activity.
  • Children: Encourage smaller, more frequent sips of water throughout their activity. Aim for about 3-8 ounces (less than ½ cup to 1 cup) every 15-20 minutes, depending on their size and the intensity of the activity. Remind them to drink even if they don't feel overly thirsty.
• After Activity (Rehydration): Replacing the fluids and electrolytes lost during exercise is vital for recovery.
  • Adults: Aim to drink about 16-24 ounces (2-3 cups) of water or a sports drink for every pound of body weight lost during exercise. This is best done gradually over the first few hours after finishing.  
  • Children: Encourage them to drink plenty of fluids after activity, focusing on water or sports drinks to replace what they've lost, especially if in a hot environment. A good guideline is about 8-16 ounces (1-2 cups) within the first hour.
    

 

 

Important Considerations:

• Individual Needs: Sweat rates vary greatly. Someone who sweats heavily, especially in hot weather, will need to drink more than someone who doesn't sweat as much.  Children sweat less than adults and have a lower cardiovascular capacity so be mindful of your child.
• Duration and Intensity: Longer and more intense activities will require more fluid intake. Normally you would not need a sports drink if your activity is <1 hour and not performed in extremely hot weather. However, if you exercise in the heat, and >1 hour, consider a sports drink for improved hydration.
• Palatability: Make sure the drinks are appealing so that both adults and children are more likely to drink them.
• Don't Overdo It: While staying hydrated is important, drinking too much fluid can also be harmful since it can dilute your body's sodium concentration (a condition called hyponatremia) which can cause nausea, vomiting, headaches, dizziness and sometimes more severe and critical symptoms. Stick to the recommended guidelines and listen to your body. 
  

 

 

What Drinks to Avoid to Prevent Dehydration:

Choosing the right drinks is just as important as drinking at the right times. Some beverages can actually contribute to dehydration. Here are drinks to limit or avoid, especially around physical activity:  

• Sugary Drinks (Soda, Fruit Juice Concentrates, Sweetened Teas): While they contain fluid, the high sugar content can draw water into the intestines, potentially leading to dehydration and gastrointestinal distress. They also provide a quick burst of energy followed by a crash and aren't the best for sustained hydration. So, avoid sugary drinks to prevent the tummy rumbles and tumbles during exercise. 
• Caffeinated Drinks (Coffee, Strong Tea, Energy Drinks): Caffeine is a diuretic, meaning it can increase urine production, leading to greater fluid loss and in turn may cause muscle cramping and worsening fatigue. While moderate consumption might not be significantly dehydrating for everyone, it's best to avoid relying on these for hydration, especially before or during intense activity. Energy drinks also often contain high levels of sugar and other stimulants that aren't ideal for sustained performance.  
• Alcoholic Beverages: Alcohol is a strong diuretic and significantly impairs hydration. It should be avoided before, during, and for a good amount of time after physical activity to allow for proper rehydration.  
  

 

 

The Best Choices for Hydration:

• Water: For most activities, especially those lasting less than an hour, plain water is an excellent choice for both adults and children. It's readily available and effectively replaces lost fluids.
• Sports Drinks: For longer, more intense activities (lasting over an hour) or in hot and humid conditions, sports drinks can be beneficial as noted previously. They contain electrolytes (like sodium and potassium) that are lost in sweat, as well as a small amount of carbohydrates for energy. Choose options with a moderate amount of sugar. 
• Diluted Fruit Juice (1 part juice to 2-3 parts water): Can be a good option for rehydration after activity, providing some carbohydrates and electrolytes without the high sugar content of undiluted juice.

 

 

I hope this helps with your hydration strategies. Remember to keep that water bottle handy and drink regularly, it's a simple way to support your body and help you enjoy your sports even more!

Leave your comments and let us know what you think, or share your personal experience.

 

See you soon and remember that more is not always better; better is always better. 

 

For more tips, check out the ACTOS website and our Coach Like a PRO e-book series. Follow us on Facebook and Instagram and tell us what you think and what you need or would like to hear more about. Until next time!

 

Gaspar

ACTOS Performance Innovation

 

*Dr. Gaspar A. Rosario is a seasoned healthcare expert with a Doctorate in Health Sciences and over a decade of clinical experience. His certifications in Weight Management, Performance Enhancement, and Exercise Therapy from the ISSA, coupled with his diverse medical background, position him as a trusted authority in the field.