Hydratation During Sport

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How to stay hydrated

“Fluids are necessary for the major organs to function,” tells Stacie Ly, MD, an internal medicine physician at Scripps Coastal Medical Center Carlsbad. “Depending on how much of the body’s fluid is dropped or not supplanted, water loss can be slight, centrist, or serious. Severe cases may necessitate a hospital visit for Intravenous fluids and, in rare cases, renal disease or nervous system failures.”

Dehydration is normal

Dehydration occurs when a person does not have enough water. Our body responds properly if we do not have enough water. Daily, our body loses water through perspiration, respiration, urinating, and defecating, as well as tears and mucus (spit). Normally, we generate sufficient liquid by staying hydrated and eating water-containing foods. Dehydration can occur if we forfeit excessive water or do not drink or eat as much.

Severe dehydration is a presumably lethal medical condition. It can seriously harm our kidneys, cardiovascular system, and brain. To prevent dehydration, drink rehydrating fluids as soon as we notice indications of dehydration.

Anyone can become dehydrated, however, some persons are in a higher danger:

  • Infants and small children are perhaps the most probable to experience severe diarrhea and nausea, as well as to forfeit the most water as a result of a high fever. The youngest cannot express their desire or obtain their own drink.
  • Many elderly people are unaware that they are thirsty. If they are unable to move around conveniently, they may be unable to obtain a drink or may be unable to consume sufficient liquids associated with medical situations.
  • People suffering from a cold or dry throat may find it difficult to eat and drink.

Measure your sweat rate

It is critical to overseeing fluid losses during strenuous exercise to avoid plasma volume exhaustion in the body. If the heart does not produce sufficient production to nourish the muscle, plasma volume exhaustion can have a negative impact on physical performance. To sustain the same training load, the heart had to beat faster.

“Everyone’s hydration requirements are unique. If a sportsman is already 2% dehydrated, their effectiveness can drop by around 20%,” explains TrueSport Expert Kristen Ziesmer, a nutritionist and board-certified expert in sports health science. “One of the effective methods to customize your hydration plan is to calculate your sweat rate. It demonstrates how much liquid you’re genuinely using as well as how much you ought to drink—and this is one of the easiest and least expensive tests to perform.”

Sweat rate is a changing objective

The amount of fluid a sportsman loses per hour varies depending on the circumstances. We might have to quantify it several times so that we understand how much to drink in varying temperatures and weather patterns. Of course, as the temperature rises, we will perspire more.

How to determine sweat rate

Before estimating sweat rate, have the athlete step on the level during each practice session, and quantify how much fluid they drink during practice. Ziesmer recommends reiterating this estimation numerous times to get a mean because there is a lot of chance of error, an athlete might miss that cup of protein shake he/she guzzled mid-practice. (Note: Before stepping on the scale, ensure the athlete has emptied their bladder.)


  • Weight before exercising vs. weight after exercising (in pounds)
  • Weight loss in pounds (A) divided by 16 ounces
  • Fluid consumption during exercise (in ounces)
  • Total fluids consumed during physical activity (B + C)
  • Activity period in hours
  • D / E = Sweat Rate per Hour


  • Weight before exercise (160 pounds) – Weight after exercise (155 pounds) = 5 pounds
  • Weight lost (in pounds) x 16 ounces = 80 ounces
  • Amount of fluids consumed during activity = 20 ounces
  • Total fluids used during activity (80 + 20) = 100 ounces
  • Duration of activity, in hours = 2 hours
  • Sweat Rate = 100 / 2 = 50 ounces per hour

Drink regularly

We’re all aware that staying hydrated is critical when the heat outside soars. But, regardless of the temperature, drinking lots of water is a daily requirement. Sadly, most of us, particularly older adults, do not drink enough. Elderly people do not experience thirst as intensely as they once did. If they are taking a diuretic or some other medication that contributes to fluid loss, this could be a problem.

The daily need for drinking water

The routine four-to-six cup rule is for people who are generally healthy. If someone has specific health problems, such as thyroid problems or renal, liver, or heart conditions, or if they are taking meds that cause you to store water, such as nonsteroidal anti-inflammatory drugs (NSAIDs), opioid painkillers, and some antidepressant medications, they may consume excess water.

Water isn’t the only thing that helps keep you hydrated. All water-containing beverages add value to the daily requirements.

Glasses Of Water
Source: Unsplash.com / Jana Sabeth

Drink water before, during, and after a run

As a runner, staying hydrated is critical for both performance and health. Water governs our body temperature, eliminates waste, aids in the delivery of power to our cells, and comfy our joints. Staying hydrated can help you recover faster, prevent injuries and cramping, and function better.

Water is essential for good mental well-being and peak output in the fitness center or anywhere else you train. We sweat throughout the day, not just from going to the toilet, but also from perspiration and respiration! We release water more quickly when it is warm or we are fit and healthy, so we must refill to keep hydrated.

It is just as important to stay hydrated before, during, and after training as it is to drink throughout the day.

  • Target for 2 cups of water 2 hours before running. Serve with a smoothie or meal.
  • Drink 6 to 8 ounces of water roughly 15 minutes before your run.
  • Drink water at frequent intervals throughout a run lasting more than an hour. This is determined by your sweat rate. Those who sweat excessively may require 16 ounces every 15 minutes. You should also devour carbs and electrolytes in addition to water. Athletics hydrogel and dried fruit are two examples.
Drink During Running
Source: Unsplash.com / Bluewater Sweden


Many people are worried about not staying hydrated, particularly those who work out in hot temperatures. Drinking too much water, on the other hand, can be hazardous.

Fluid overload can result from dehydration. This happens when the body’s salt and electrolyte levels become too hypotonic. Hyponatremia occurs when sodium (salt) levels fall critically low. Overdrinking is primarily concerned with this.

Overhydration can be classified into two types:

Increased water consumption

This happens when we utilize more fluids than the kidneys can excrete in urine. This can result in an excessive accumulation of water in the bloodstream.

Keeping water

This happens when the body is unable to properly eliminate water. Water retention can be caused by a number of medical conditions.

These are both risky because they disrupt the balance of water and sodium in the blood. By measuring their self before and after a race, distance runners can reduce their risk of fluid overload. This assists in determining how much water they have lost and how often they have to refill.

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