University of Georgia Athletics
Fluids For Sports Performance
July 31, 2006 | General
Fluids are critical for sports performance. A long day on the field can lead to large amounts of body water losses and heat exhaustion.
Why are fluids important for sports performance?
- Water helps deliver oxygen and nutrients to your working muscles and all other cells
- Water carries away waste products created by exercising muscles
- Water (sweat) evaporates off your body to cool you down
What happens when you don't drink enough fluids?
- Loss of concentration
- Loss of coordination
- Reduced endurance capacity
How do I know if I'm well hydrated?
You know that you are well hydrated when:
a) Your urine color is clear to pale yellow. If urine is color of apple juice or darker, drink more water!
b) You urinate at least 4 times per day
What do I need to do to be adequately hydrated?
The American College of Sports Medicine recommends:
1) Eat a nutritionally balanced diet and drink adequate fluids during the 24-hour period before an event
2) Drink 2 cups of fluid 2 hours before exercise
3) During exercise, try to take 4-8 gulps of fluids (water or Powerade) at regular intervals, ideally every 15-20 minutes.
4) Drink cool fluids. Cool water is best for activity lasting less than one hour.
5) For exercise events lasting longer than one hour drink Powerade; this will supply you with not only fluid but also carbohydrate energy and electrolyte replacement.
6) After exercise, drink 2 cups of fluid for every pound that you have lost during exercise
Additional Tips for Fluid Intake
Prepared by the University of Georgia Athletic Association Sports Nutrition Office
