Obey Your Thirst: Hydration Strategy May 02, 2019 17:46 Updated Not a Member yet? $25/month Get Purple Patch Education Membership, A complete performance education program for coaches and athletes. SUBSCRIBE You need to sign in to view this page. Hydration Strategy for Health and Performance Hydration is currently one of the more controversial topics in exercise science with opinions on the most effective strategy of replenishing fluids varying greatly. It's a given that active people need to be stringent in avoiding dehydration. Read any article on the subject and you will likely be warned that dehydration will result in a massive performance decline and increased risk for heat illnesses and muscle cramps. This has led many coaches, nutrition companies and experts to promote hyperhydration which often produces even worse results and plenty of confusion. The good news is that hydration does not need to be overly confusing and, like most things, balance and moderation is key. While it is true that severe dehydration is not good for performance and that an extreme rise in core body temperature will impair performance, these facts do not automatically mean that you should guzzle as much water as possible once your heart rate is up. It is simply impossible to replace all the fluid you lose in sweat and it is not necessary for performance. Even in higher temperatures you body is governed by absorption abilities to properly hydrate, and while you may lose much more in perspiration your body can only absorb around 18 to 28 ounces of water per hour. This relates to a maximum of about 1.5 bottles of liquid. Taking in any more than this, even in hot temperatures, will result in nothing but negative performance and, in extreme cases, exercise-associated hyponatremic encephalopathy (EAHE), a condition in which the blood sodium concentration falls leading to brain swelling and potentially death from the cessation of breathing amongst other complications. Of course, most competing athletes do not stick to just water for hydration. Continued... Source: Los Angeles Sports and Fitness Magazine Original Publication Date: May 1st, 2010 3_Obey_Your_Thirst__Hydration_Strategy.pdf 300 KB Download Related articles The Science of Performance: Baby Steps Thirsty Work: IRONMAN Racing and Hydration NUTRITION OVERVIEW : RACE FUELING & HYDRATION Is there a set-up fee to get started? How do I determine my training zones and thresholds?