Keys to Hydration

12/21/2010

There are 2 reasons to drink fluids:

1. to stay hydrated and
2. to provide the body with fuel.

During Practice
Regardless of age or length of workout, all athletes need fluids during practice to stay hydrated. This is easily accomplished with a couple of sips from the water bottle every 15-20 minutes. As athletes progress, workouts get longer and tougher. It’s well established that exercise beyond 90 minutes benefits from a supplemental fuel source. The sports drink can provide it. But we still have hydration to think about. Drinks that are too strong, or “concentrated,” can provide the fuel but also inhibit fluid absorption and often lead to cramping.
Years of research tells us that drinks that are 6-8% carbohydrate by weight provide the perfect balance. Enough carbohydrate to provide a fuel source during long exercise, but not so much that will inhibit fluid absorption. A couple of sips every 15-20 minutes keep the body fueled, helps prevent unnecessary tissue breakdown, and maintains hydration. Today, only Gatorade and Powerade meet the 6-8% criteria. Most other drinks are too strong to be effective during workout.

After Workout
Water is an excellent choice to replenish fluids after practice. It’s always wise to drink at least one cup. But after a tough workout, replenishing fuel stores is equally important. Athletes need a little over 1 gram of carbohydrate for every kilogram they weigh (lbs/2.2) each hour after workout. And they need it within the first hour.
A sports drink such as Gatorade or Powerade that is easily digested and quickly absorbed, can provide a convenient way to get some of the necessary fuel within the first 20 minutes. Accelerade, a newer drink on the market may also do the trick. Beware of the high protein drinks, as they often forgo the carbohydrate, and carbohydrate is what you are trying to replenish within that first hour after workout. A little protein won’t hurt, in fact a little bit of protein may actually help by supporting tissue repair and re-building processes. But too much protein, especially when it comes in place of carbohydrate, may actually be detrimental to the post-workout recovery process.

Remember:
Carbohydrate is the primary fuel source during tough workouts. Protein is used as a fuel source during exercise only when carbohydrate and fat are not present is sufficient quantities. This can happen during long/tough workouts when the body uses much of its stored carbohydrate, and it must find an additional source. If an additional carbohydrate source (ex. Gatorade, PowerAde) is not supplied, the body taps into stored protein, a.k.a. your muscles. This is why we drink carbohydrate-electrolyte solutions during workout, to spare muscle protein. And this is also why it is important to replace carbohydrate stores lost during a workout: so you start the next workout with a full tank of gas!

Following exercise, the body is very sensitive to the hormone insulin. Insulin is that hormone that rises every time blood sugar rises. In other words, every time an athlete eats carbohydrate, which causes blood sugar to rise, insulin goes up. It’s insulin’s job to remove sugar from the bloodstream and it does so by facilitating its storage as glycogen. Glycogen, the storage form for carbohydrate, is what the body taps into for fuel when exercise is very intense. This can happen quite a bit during a tough workout, which is why it’s important to see that glycogen is replenished before the next practice.

During the Day
Staying hydrated during the day is just as critical as hydrating during and after workouts. Most athletes can do this by incorporating a variety of fluids into their daily diet. Water, fruit juice, milk, soups, etc. Water is always an excellent choice, but other drinks, including sports drinks (defined as 6-8% carbohydrate by weight) are okay too. Just remember that variety is the key to a healthy diet. If you use a sports drink during and after practice, it may be better to drink water and juice during the day to stay hydrated. Juices are often healthier than sports drinks in that their sugars are natural. Always keep in mind that juices and sports drinks contribute to total caloric intake.

Note: For the purpose of this article, a sports drink is defined as a 6-8% carbohydrate-electrolyte solution. Do NOT include “energy drinks,” such as Red Bull, 180o, Sobe, etc.

PROTEIN: THE STARTING BLOCK FOR HEALTH

Speedo Tip of the Week

BY KATHLEEN WOOLF//CORRESPONDENT

As an active, growing swimmer, your health and athletic performance depends on making good food choices. Dietary protein still remains a misunderstood nutrient for many athletes, causing them to consume large amounts of protein and/or purchase unnecessary protein/amino acid supplements. Here are some facts to set the record straight.

Why dietary protein?
As a child or teenager, protein helps you maintain adequate growth.  As an athlete, protein repairs and rebuilds muscle that is broken down during exercise.

Where is dietary protein?

Dietary protein can be found in both plant and animal sources. Good sources include:

• Meat,poultry and fish 
• Milk, dairy, and eggs
• Beans, dried peas, lentils
• Cereals and bread
• Certain vegetables

By consuming a varied diet that meets your energy needs, athletes can easily obtain adequate dietary protein without using supplements. (Editor’s note: USA Swimming warns athletes that, due to a lack of strict regulation in production standards, Dietary Supplements are considered “Take at Your Own Risk” by the US Anti-Doping Agency.  The athlete is responsible for ensuring s/he does not inadvertently consume a prohibited substance).

How much dietary protein?
The recommended dietary allowance for protein is 0.95 g/kg body weight for children (4-13 years) and 0.85 g/kg body weight for teenagers (14-18 years).  Although exercise increases protein requirements in adults, the impact of regular physical activity on protein needs for children and adolescents remains uncertain.  Early research suggests that most athletes consume sufficient protein as long as energy needs are met.

What are the myths?
Many athletes believe consuming additional protein (e.g., protein shakes, protein bars) will build muscle and increase strength.  They increase dietary protein, but unfortunately limit the amount of dietary carbs.  It is a popular sports nutrition myth that dietary protein promotes muscle growth.  High intensity, strength training leads to greater muscle mass, NOT eating more protein. 

What are the facts?
Extra dietary protein will not be converted to muscle mass.  To get the nutrients you need for growth and performance, consume a diet high in carbs with moderate amounts of protein and fat. 

Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group, and the American College of Sports Medicine.