Hydration and Performance: What you need to know from OhioHealth Sports Medicine

OhioHealth Sports Medicine

Here are some practical tips for before, during and after practices to help you maintain proper levels of hydration:1. Before practice begins

a. Eatanddrinknormalmealb. Consumeextrafluidsthenightbeforec. Consume20-25ozofasportsdrinkWITHsodium2hours

priortopracticed. Consumeanother10ozofasportsdrinkWITHsodium15minutes

priortopractice

2. During practicea. Matchfluidlosses-thiscanbeachievedbyknowingyoursweat

rate.AnyOhioHealthSportsMedicineprofessionalcanassistyouincalculatingwhatyoursweatrateis.

b. Knowyourenvironmentalfactors.CompetinginwarmANDcoldclimatescanleadtodehydration.Oncedehydrated,yourbodycannotperformatoptimallevels.

There are multiple factors that lead to an athlete’s success. Whether it is the countless hours spent on the training field or in the weight room, or the hours spent training on your own, there is one factor that athlete’s often neglect: hydration.

Hydrationplaysakeyroleinyourbody’sabilitytoperformatahighlevel.Hydrationaffectsmanyfactorsrelatedtoperformanceincludingregulatingbodytemperature,allowingorganssuchasthelivertoproduceenergyneededtoplay,andallowingthebraintoprocessinformationatafastrate.Regardlessofplayinginawarmorcoldenvironment,maintainingproperlevelsofhydrationiskey.

By: David Dziedzicki, MS, ATC OhioHealth Athletic Trainer

©OhioHealthInc.2013.Allrightsreserved.FY13-127.01/13

A FAITH-BASED, NOT-FOR-PROFIT HEALTHCARE SYSTEM8HOSPITALS+20HEALTHANDSURGERYCENTERS+WELLNESS+PRIMARYANDSPECIALTYCAREURGENTCARE+HOSPICE+HOMEHEALTH+21,000PHYSICIANS,ASSOCIATESANDVOLUNTEERS

OhioHealth Sports Medicine

3. Post practicea. Replacelostfluidswithin2hours,avoid caffeineb. Consumeahealthymealwithin2hours,avoid greasy foods

4. Water versus sports beveragesa. SportsdrinkssuchasPowerAdeandGatoradeshouldbe

consumedwhen:• Exerciseisintenseandrigorous• Exerciselastslongerthan50minutes• Whenmultipletrainingsessionsoccurinoneday

Itisimportantthatbothsportsdrinksandwaterareconsumedduetosodiumlostinaperson’ssweat.Sodiumplaysanimportantroleinmaintainingproperlevelsofhydration,asitwillholdwaterinthebody.Sportsdrinksalsocontaincarbohydrates,whicharecriticaltoprovidingtheenergythatathletesneedtobesuccessful.Salttabletsarenotconsideredasafewaytosupplementsodiumlosses.Thesodiumcontainedinournaturaldietsandthatarefoundinsportsdrinksareenoughtoreplenishwhatwelosewhilesweating.

OhioHealth is the official healthcare provider of your Columbus Crew.

We offer same-day appointments for injured athletes.

Tips to maintain hydration continued

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To learn more about OhioHealth Sports Medicine services , call (614) 566-GAME (4263) or visit OhioHealth.com/SportsMedicine.