Fluid Loading For Sports and Exercise

Fluid Loading For Sports and Exercise

G. Douglas Andersen, DC, DACBSP, CCN

There are wide physiological differences in amounts of fluids athletes require. Sweat rates vary considerably and are affected by the physical condition of the athlete, acclimatization of the athlete, weather conditions, and the athlete’s pre-event fluid levels. Carbohydrate intake prior to competition tops off glycogen reserves and stimulates fluid retention. Athletes should practice hydration during training. This will improve their ability to hydrate during competition.

ACTIVITY

DAY BEFORE

FIVE HOURS BEFORE

FOUR HOURS BEFORE

THREE HOURS BEFORE

TWO HOURS BEFORE

ONE HOUR BEFORE

DURING

RECOVERY

INTERMITTENT

¼ oz waterper pound body weight over and above normal intake divided evenly throughout the day

If conditions are extreme
1 oz of sports
drink per 10 lb body weight

1 oz sports drink or water per 10 lb body weight*

1 oz water per 10 lb body weight

Sports drink.Consume as much as comfortably possible.

Beverage: water or sports drink. If competing within 24 hours: sports drink.

Amount: 16 oz per pound body weight lost. If competing within 24 hours, 24 oz per pound body weight lost.

ENDURANCE

½ oz water per pound body weight over and above normal intake divided evenly throughout the day

If conditions are extreme,
1 oz carbo load beverage per 10 lb body weight

1 oz carbo load beverage per 10 lb body weight

1 oz carbo load beverage or sports drink per 10 lb body weight

1 oz sports drink per 10 lb body weight

1 oz water per 10 lb body weight

Sports drink. Consume as much as comfortably possible.

Beverage: water or sports drink. If competing within 48 hours: sports drink.

Amount: 16 oz per pound body weight lost. If competing within 48 hours, 24 oz per pound body weight lost.

Morning competition: 1. Follow “day before protocol.” 2. Drink 20 oz carbo load beverage as soon as you wake. 3. Drink sports drink 1 oz/10 lb/bw 60 minutes before competing.

Intermittent Activity Examples: Football, basketball, and hockey.

Endurance Activity Examples: Continuous activity at 60-70 VO2 max 90 minutes or more.Intermittent activities of two hours or more with very short breaks: for example, tennis singles match play.

A sports drink should contain no more than 70 calories per 8 oz serving.

An example of a carbohydrate-loading beverage would include drinks that contain 150 or more calories per 8 oz serving.
-- You can make a carbohydrate-loading beverage from powdered sports drink mixes by increasing the amount of mix to yield a drink that ranges from 150-200 calories per 8 oz serving.

Extreme conditions: 1. Any time Fahrenheit temperature is over 85°. 2. When Fahrenheit temperature and humidity exceed 140. For example, 80°F with 60% humidity.

*Use sports drink if: 1. Conditions are extreme. 2. History of dehydration or cramping. 3. Deconditioned from recent illness or injury.

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