). Widely different factors among different track-and-field athletes easily explain why observed athlete sweating rates can range from 0.5 to 3.0 L/hr ( Baker et al., 2016 ). Typical fluid needs for adults range from 2 to 4 L/day ( Sawka et al., 2005 ) and function to replace obligatory losses and dilute
Douglas J. Casa, Samuel N. Cheuvront, Stuart D. Galloway and Susan M. Shirreffs
Of all the physiological perturbations that can cause early fatigue during exercise, dehydration is arguably the most important, if only because the consequences of dehydration are potentially life threatening. The rise in body temperature that normally accompanies exercise stimulates an increase in blood flow to the skin and the onset of sweating. Normal hydration is protective of these thermoregulatory responses, whereas even a slight amount of dehydration results in measurable declines in cardiovascular and thermoregulatory function. Mild to severe dehydration commonly occurs among athletes, even when fluid is readily available. This voluntary dehydration compromises physiological function, impairs exercise performance, and increases the risk of heat illness. Recent research illustrates that maintaining normal hydration (or close to it) during exercise maintains cardiovascular and thermoregulatory responses and improves exercise performance. Consequently, it is in the athlete’s best interest to adopt fluid-replacement practices that promote fluid intake in proportion to sweat loss.
Dennis Passe, Mary Horn, John Stofan, Craig Horswill and Robert Murray
This study investigated the relationship between runners’ perceptions of fluid needs and drinking behavior under conditions of compensable heat stress (ambient temperature = 20.5 ± 0.7 °C, 68.9 °F; relative humidity = 76.6%). Eighteen experienced runners (15 men, 40.5 ± 2.5 y, and 3 women, 42 ± 2.3 y) were given ad libitum access to a sports drink (6% carbohydrate-electrolyte solution) at Miles 2, 4, 6, and 8. After the run (75.5 ± 8.0 min), subjects completed questionnaires that required them to estimate their individual fluid intake and sweat loss. Dehydration averaged 1.9% ± 0.8% of initial body weight (a mean sweat loss of 21.6 ± 5.1 mL·kg−1·h−1). Subjects replaced only 30.5% ± 18.1% of sweat loss and underestimated their sweat loss by 42.5% ± 36.6% (P ≤ 0.001). Subjects’ self-estimations of fluid intake (5.2 ± 3.2 mL·kg−1·h−1) were not significantly different from actual fluid intake (6.1 ± 3.4 mL·kg−1·h−1) and were significantly correlated (r = 0.63, P = 0.005). The data indicate that even under favorable conditions, experienced runners voluntarily dehydrate (P ≤ 0.001), possibly because they are unable to accurately estimate sweat loss and consequently cannot subjectively judge how much fluid to ingest to prevent dehydration. This conclusion suggests that runners should not depend on self-assessment to maintain adequate hydration, underscores the need for runners to enhance their ability to self-assess sweat losses, and suggests that a predetermined regimen of fluid ingestion might be necessary if they wish to maintain more optimal hydration.
Eric K. O’Neal, Brett A. Davis, Lauren K. Thigpen, Christina R. Caufield, Anthony D. Horton and Joyce R. McIntosh
The purpose of this study was to determine how accurately runners estimate their sweat losses. Male (n = 19) and female (n = 20) runners (41 ± 10 yr, VO2max 57 ± 9 ml · kg−1 · min−1) from the southeastern U.S. completed an ~1-hr run during late summer on a challenging outdoor road course (wet bulb globe temperature 24.1 ± 1.5 °C). Runs began at ~6:45 a.m. or p.m. Before and after running, participants filled race-aid-station paper cups with a volume of fluid they felt would be equivalent to their sweat losses. Total sweat losses and losses by percent body weight differed (p < .01) between men (1,797 ± 449 ml, 2.3% ± 0.6%) and women (1,155 ± 258 ml, 1.9% ± 0.4%). Postrun estimates (738 ± 470 ml) were lower (p < .001) than sweat losses (1,468 ± 484 ml), equaling underestimations of 50% ± 23%, with no differences in estimation accuracy by percentage between genders. Runners who reported measuring changes in pre- and postrun weight to assess sweat losses within the previous month (n = 9, –54% ± 18%) were no more accurate (p = .55) than runners who had not (n = 30, –48% ± 24%). These results suggest that inadequate fluid intake during runs or between runs may stem from underestimations of sweat losses and that runners who do assess sweat-loss changes may be making sweat-loss calculation errors or do not accurately translate changes in body weight to physical volumes of water.
Yoram Epstein and Lawrence E. Armstrong
Body water and electrolyte balance are essential to optimal physiological function and health. During exercise, work, or high temperatures, a significant level of dehydration can develop, and the ratio of extracellular to intracellular fluid can change, despite an ample supply of water. Physical and cognitive performance are impaired at 1-2% dehydration, and the body can collapse when water loss approaches 7%. Because fluid needs and intakes vary, formulating one general guideline for fluid replacement is difficult. Knowing the amount of water lost in sweat may enable predicting fluid needs via mathematical models for industrial, athletic, and military scenarios. Sodium imbalance might result from excessive Na+ loss or from gross o verity dration. In most work or exercise lasting < 3-4 hr, the major concern is that fluid be available to prevent heat-related illnesses, which can be prevented if fluid and electrolyte losses are balanced with intake, using the recommendations presented.
Dean G. Higham, Geraldine A. Naughton, Lauren A. Burt and Xiaocai Shi
The aim of this study was to compare daily hydration profiles of competitive adolescent swimmers and less active maturation- and sex-matched controls. Hydration profiles of 35 competitive adolescent swimmers (male n = 18, female n = 17) and 41 controls (male n = 29, female n = 12) were monitored on 4 consecutive days. First morning hydration status was determined independently by urine specific gravity (USG) and urine color. Changes in fluid balance were estimated during the school day and in training sessions after adjusting for self-reported urine losses and fluid intake. Urinalyses revealed consistent fluid deficits (USG >1.020, urine color ≥5) independent of activity group, sex, and day of testing (hypohydration in 73–85% of samples, p > .05). Fluid balance and intake were observed over typical school days in males and females from the 2 groups. During training, male swimmers lost more fluid relative to initial body mass but drank no more than females. Although both activity groups began each testing day with a similar hydration status, training induced significant variations in fluid balance in the swimmers compared with controls. Despite minimal fluid losses during individual training sessions (<2% body mass), these deficits significantly increased fluid needs for young swimmers over the school day.
Craig A. Horswill, Dennis H. Passe, John R. Stofan, Mary K. Horn and Robert Murray
We compared ad libitum fluid consumption in adolescent (n = 15) and adult athletes (n = 34) exercising in similar environmental conditions (26.5°C, 27.3% relative humidity) and similar modes and intensities of exercise (80-85% of their age-predicted maximum heart rate). Throughout 1 hr of exercise, participants had access to sports bottles containing a sports drink (6% carbohydrate with electrolytes and identical flavoring). Sweat rate (SR) and percent dehydration were calculated from the change in body weight corrected for urine loss and fluid intake (FI). FI was significantly higher for the adults than for the adolescents. SR was also higher for the adults compared with that of the adolescents. Compared with adults, adolescents had significantly lower FI and SR, the combination of which allowed them to meet their fluid needs more closely during exercise. Minimal voluntary dehydration occurred in either group during exercise, possibly because of the nature of the exercise (noncompetitive) or the beverage characteristics (presence of sodium and sweetness) or availability of the beverage.
Louise M. Burke, Linda M. Castell, Douglas J. Casa, Graeme L. Close, Ricardo J. S. Costa, Ben Desbrow, Shona L. Halson, Dana M. Lis, Anna K. Melin, Peter Peeling, Philo U. Saunders, Gary J. Slater, Jennifer Sygo, Oliver C. Witard, Stéphane Bermon and Trent Stellingwerff
. Note . RDA = recommended daily allowance; BM = body mass. High-quality weight loss is defined as the loss of fat mass while preserving, or even increasing, lean BM ( Witard et al., 2019 ). Theme 4. Fluid Needs for Training, Competition, and Recovery ( Casa et al., 2019 ) The past decade has seen
Jason D. Vescovi and Greig Watson
intake and changes in body mass during matches is necessary to understand individual dehydration trends and determine fluid needs. However, care should be taken to avoid the assumption that a small change in body mass during matches is associated with euhydration the next morning. Collectively, these
Anita M. Rivera-Brown and José R. Quiñones-González
ineffective in determining fluid needs and correct rehydration ( Passe et al., 2007 ). In several team sports, the insulating properties of uniforms and protective equipment and exercising in hot/humid environment elevate the risk of dehydration and its impact on sport-specific skills. A personalized fluid