The Official Fluid Blog

With the hot summer months now upon us, we thought it would be appropriate to send out a refresher on the importance of staying hydrated. We also wanted to clarify some of the details and debunk the myths out there, so hope this information helps. Cheers!

Water is the single most essential nutrient to the body. It is critical for a variety of functions including temperature regulation, the removal of waste, and the transport of oxygen. Without water, the human body cannot survive.

In order for water to be effective, electrolytes must also be present. Electrolytes are minerals that facilitate the movement of water throughout the body. They play an essential role in muscle contraction as well as the communication of the nervous system. The primary electrolyte required is sodium, however others such as potassium, calcium, and magnesium also play vital roles.

Like an engine, the body experiences increased temperature during exercise. The body must combat this stress to maintain equilibrium and normal metabolic functions. Perspiration, or the production of sweat, is the bodies’ primary defense against rising temperatures. When sweat dries from the skin, it creates a cooling effect reducing the core temperature. Sweat consists of water, as well as electrolytes. Thus, both are lost and must be replaced.

Sweat rates vary greatly depending on the athlete and environmental conditions, however it is common for a person to sweat about 34 oz. per hour of exercise. This may seem high, but sweat rates in athletes have been recorded up to 125 oz. (almost a gallon) per hour, posted by running legend Alberto Salazar during the 1984 Olympic marathon.(2)

Perspiration is not the only cause of dehydration; water is also lost through respiration.  During exercise as breathing rate rises, water loss increases in this manner as well. Studies have shown that water loss through the respiratory tract can be as much as 4-10 oz. per hour of exercise!(3)

Urination is another source of fluid loss. Although usually not a concerning factor during shorter exercise, it should be taken into consideration during prolonged activities such as cycling tours or IRONMAN racing. (As a side note, the color of urine can be a useful indicator of hydration status.)

*All percentages are expressed in percent of body weight lost as sweat.

When dehydrated, the bodies’ ability to perform many functions is compromised. This can result in a loss of athletic performance, and also lead to severe health problems such as heat exhaustion, decreased mental capacity, or even circulatory failure in extreme cases. Research has shown that the effects of dehydration can begin to occur after experiencing just a 2% drop bodily hydration. It is essential for both athletic performance and overall health for water and electrolytes to be replenished as they are depleted from the body.

Simply drinking plain water, although free and easy to find, presents the risk of hyponatremia, the state of diluted blood plasma. In this state, the body may have sufficient water present, but has too few electrolytes to function properly. Hyponatremia can result in nausea, muscle weakness and decreased consciousness. Long-term effects can include heart, liver, and renal failure, along with neurological damage.

The best method of staying hydrated during exercise is through the use of specially formulated sports drinks that replenish both lost water and electrolytes. Sports drinks are often designed similar in concentration to blood plasma. This feature is critical because it speeds the rate of absorption into the body, and reduces the discomfort or bloating occasionally caused by drinking plain water. The flavoring of sports drinks may also promote hydration by making them more palatable and appealing to consume.

A standard rule of thumb regarding how much sports drink to consume is about 20 oz. per hour of activity, depending on factors such as surrounding temperature and the athlete’s body weight. Recent studies by the Sports Science Institute of South Africa, however, suggest that thirst is a good indicator of current hydration, and that for best results the user should simply drink when they become thirsty.(5)

Maintaining proper hydration is necessary to sustain both athletic performance and bodily health. Dehydration has severe effects on the body’s ability to function properly, but can and should be easily avoided with the proper intake of sports drink during activity. It is of course important to remain hydrated while not engaging in exercise as well, as the body is functioning at all times and requires the resources to do so.

Welcome to a brand new offering by Fluid and friends!

Coach's Corner is a new line of blog posts designed to further help Fluid users maintain peak performance and overall well-being.
We're very fortunate to have help from some incredibly qualified individuals for these informational bits. The posts will be covering a range of topics from endurance training techniques to the importance of emotional well-being.

Our first contributor is Dr. Dan Rudd. Dr. Dan is a triathlete, husband, father, grandfather, psychotherapist and founder of Dr. Dan’s Training for Emotional Fitness.  He has competed in the sport of triathlon for 25 years and loves training and racing with his 2 sons and friends.

"Similar to physical fitness, we can improve our level of emotional fitness through training.  In physical training, there are periods of stress where the muscles and organs of the body are exerted, and periods of recovery.  Of course Fluid helps with this recovery. Without recovery, the physical body will eventually become injured and start to break down.  The same is true with emotional health and fitness:  it is essential to have periods of rest and recovery. 

"Just as we are hard-wired to be physically active, we are also hard-wired for happiness.  Recent research in affective neuroscience shows how our thoughts can change the function and structure of our brain.  This is very exciting in terms of happiness and performance.  The purpose of this column is to share this information with you and answer any questions about how to maximize your enjoyment and performance in your sports activities.  

"Let me start with my motto in life:  'The winner is the person who has the most fun!'  When it comes to the brain and emotions, what we focus on get bigger.  If you focus on the enjoyment of your training and being thankful that you are able to train, your mood will be positive.  Start by noticing what you say when you talk to yourself, because those thoughts are programming the software in your brain.  I look forward to hearing from you and answering any questions you have about health, happiness and training.  Just Ask Dr. Dan!"

To learn more about Dr. Dan and his work, visit http://drdanrudd.com/emotional_fitness_training/motivational_speaker/seminars_and_events.aspx 

Stay tuned for more from Coach's Corner and as always, we love to hear your feedback! Please don't hesitate to leave a comment or contact us.

The Bay Club in Mattapoisett, Massachusetts is a beautiful place to play golf, play tennis, swim, relax, and drink Fluid of course! They have incredible facilities for exercise, leisure, and dining!

Mattapoisett is a community just outside of both Boston and Providence on your way to Cape Cod. If you are from the area, please check out their facilities! If you are on vacation to the Cape, make sure you stop by!