The Significance of Water for Athletes

Water is essential for performance and health and is often taken for granted.  Studies have verified that even very small fluctuations in the body’s water balance can, and often do adversely affect performance.   

The percentage of water in a person’s body depends on the body’s fat content.  The water content can vary from about 45% in very obese individuals to 70% in very lean individuals.  Water content in blood is about 83%; muscle tissue 75%; bone contains about 22%; and fat tissue contains only about 10% water.

Athletic Significance of Water

• Water replenishment is the most important factor during exercise.

• A reduction of your body water content as little as 4% can reduce performance.

• Water replenishment is especially important in endurance sports over 30 minutes in duration.

   

Dehydration can and does affect physical performance.  As the body loses water, core temperature rises, affecting all metabolic pathways, interfering with cardiovascular function, and reducing total work capacity.

Water intake and output varies with activity, size of the individual, duration and intensity of the activity and weather conditions.

 Exactly how much water do you need?

The amount of water you need will vary greatly based on your initial level of hydration, the climate, and the duration and intensity of exercise.  As a general rule of thumb, you can measure your fluid intake by your frequency of urination.  If you are well hydrated, you should be urinating about once every 1½ to 2 hours.  Since your thirst response takes longer to tell your body it needs water, you should get in the habit of drinking water/fluids frequently throughout the day. 

Daily Hydration Guidelines for athletes

Studies have shown that endurance athletes can improve their competition performance by drinking water during activities lasting longer than 30 minutes.  However, proper hydration prior to shorter events is sufficient. 

The amount of daily water intake recommended for active individuals is best determined by the daily energy expenditure. 

Check back for more important nutrition information or contact Diane to receive an individually designed Performance Nutrition program specific to your sport and/or activities.   

With regard to proper hydration, learn when and how much to drink:

• Every day

• Pre-event

• During event

• Post event

Diane will also de-mystify the often misunderstood role of re-hydration/carbohydrate drinks.  Designed to replace lost minerals and electrolytes and to supply the muscles with the proper nutrients for energy, these drinks are often misused due to confusion as to the amount necessary, timing and the role it serves.  

Diane Cressey, CFT

Resource:  Specialist in Performance Nutrition, 2006