Top Endurance

Staying hydrated can also have a positive effect on an athlete’s performance. In the past, experts provided suggestions on the amount of water all athletes should drink per day. These types of suggestions are no longer made. Hydration is much more individualized; some athletes may require more or less fluid for hydration based on many factors, such as food intake, exercise frequency, exercise intensity, time and type of exercise, sweat rate, and geographical location or environmental conditions.

Without access to the methods used for laboratory analysis, such as using a refractometer to analyze urine specific gravity, athletes can determine their daily hydration needs based on urine color and frequency of urination. After the athlete’s first void in the morning (which is not a good measure of hydration), the urine color should be pale yellow to clear and not the color of apple juice. Remember that urine color may not be a good gauge of hydration status for athletes who are taking high levels of some vitamins. Urinating frequently (about every 2 hours) can be a good marker of hydration status. Urine color charts can also be an excellent tool for gauging hydration status.

                                                        COMMON HYDRATION QUESTIONS

Question: Do sports drinks provide benefits that enhance an endurance athlete’s body functioning and performance?

Answer: Yes, the palatability or taste of sports drinks increases the likelihood of adequate fluid intake. Carbohydrates and electrolytes are important for optimal metabolic function during exercise.

Question: What are the training and performance consequences of frequent alcohol consumption by an endurance athlete?

Answer: Frequent excessive intake of alcohol will result in the consumption of nutrient-empty calories from the alcohol, dehydration, disrupted sleep patterns, and an increased chance of engaging in risky behaviors.

Question: If the internal “thirst response” isn’t a very good gauge, why shouldn’t athletes simply drink to the point of not being able to take another sip?

Answer: Although not as common as too little fluid intake, ingesting too much fluid is also possible. Hyponatremia, or water intoxication, occurs when either excessive fluid is ingested or inadequate sodium is consumed to replace what is lost in the sweat. In addition, if an athlete drinks at a rate faster than fluid can be absorbed (about 1 liter per hour for most individuals), then the fluid will stay in the gut, increasing the risk of gastric distress.

Keep in mind that water is not the only way to meet daily fluid requirements. Because of personal preference, many athletes will not drink plain water. For these athletes, eating foods that have a high water content, such as fruits and vegetables, can help them stay hydrated. Significant dehydration can be detrimental to performance; thus, athletes should always strive to stay in fluid balance, whether from drinking plain water or eating foods with a high water content.

Another important aspect of hydration is electrolyte balance. Electrolytes are substances that are able to conduct electricity. In the human body, sodium (Na), chloride (Cl), potassium (K), and calcium (Ca) are the four electrolytes that are considered the most important. These electrolytes help conduct neural signals, maintain proper fluid levels in cells, and maintain proper concentrations of various body fluids (blood, cerebral spinal fluid, and so on). During exercise, electrolytes are lost through sweat; small amounts are also lost through the urine. This is one of the reasons why sports drinks contain small levels of these electrolytes—to allow replenishment of those lost during exercise.

                                                      FEMALE ATHLETE TRIAD

The female athlete triad is a combination of three interrelated conditions: energy deficit (disordered eating), menstrual disturbances (amenorrhea), and bone loss (osteoporosis). The triad is most common in females participating in sports that promote a lean physique (gymnastics, figure skating, cross country running, ballet, swimming, diving) or sports that require weight checks. It is also common in female athletes who have controlling parents or coaches. The three conditions that make up the female athlete triad are interrelated because of their effects on each other. Energy deficiency plays a role in the development of menstrual disturbances; energy deficiency (along with low estrogen) also plays a role in initiating bone loss.

One of the primary causes of the triad is chronic energy deficiency. In some cases, the amount of food that athletes eat is not enough to meet their energy expenditure. The energy deficiency can be caused by consuming too few calories to support training or by burning too many calories through training without adequate replacement of food calories. Some form of disordered eating behavior is usually associated with the energy deficiency. This is driven by the athlete’s desire to be thin or to achieve a low body weight. Some of the common signs and symptoms of the triad include the following:

• Sleep problems

• Constant fatigue and tiredness

• Irregular or absent menstrual cycles

• Stress fractures

• Striving to be thin

• Restriction of food

• Cold hands and feet

Most of the efforts to educate female athletes about the triad have focused on nutrition and disordered eating. The best strategies for helping athletes who show signs of the female athlete triad include reminding the athletes that eating is just as important as training and that food plays a crucial role in performance and recovery. These strategies also include focusing on health and a positive body image and using a team of professionals, including sport dietitians, physicians, counselors, and certified athletic trainers.