Fluid and electrolyte needs for training, competition, and recovery

Abstract

Fluids and electrolytes (sodium) are consumed by athletes, or recommended to athletes, for a number of reasons, before, during, and after exercise. These reasons are generally to sustain total body water, as deficits (hypohydration) will increase cardiovascular and thermal strain and degrade aerobic performance. Vigorous exercise and warm/hot weather induce sweat production, which contains both water and electrolytes. Daily water (4-10 L) and sodium (3500-7000 mg) losses in active athletes during hot weather exposure can induce water and electrolyte deficits. Both water and sodium need to be replaced to re-establish "normal" total body water (euhydration). This replacement can be by normal eating and drinking practices if there is no urgency for recovery. But if rapid recovery (<24 h) is desired or severe hypohydration (>5% body mass) is encountered, aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery for subsequent competition.

Normative data for regional sweat sodium concentration and whole-body sweating rate in athletes

“…According to published recommendations, Na + intake during exercise is warranted when Na + losses from sweating are high (e.g., >3-4 g of Na + ) and/or when exercise is prolonged (~2 h) (Coyle, 2004;Shirreffs & Sawka, 2011). To re-establish euhydration after exercise, complete replacement of fluid and Na + deficits is recommended; albeit the urgency of replacement is dependent upon the severity of fluid/electrolyte loss and the time between bouts of training/competition (Shirreffs, Armstrong, & Cheuvront, 2004;Shirreffs & Maughan, 1998;Shirreffs & Sawka, 2011).…”

“…According to published recommendations, Na + intake during exercise is warranted when Na + losses from sweating are high (e.g., >3-4 g of Na + ) and/or when exercise is prolonged (~2 h) (Coyle, 2004;Shirreffs & Sawka, 2011). To re-establish euhydration after exercise, complete replacement of fluid and Na + deficits is recommended; albeit the urgency of replacement is dependent upon the severity of fluid/electrolyte loss and the time between bouts of training/competition (Shirreffs, Armstrong, & Cheuvront, 2004;Shirreffs & Maughan, 1998;Shirreffs & Sawka, 2011). An athlete's rate of total sweat Na + loss is a function of whole-body sweating rate and sweat Na + concentration ([Na + ]); and it is well established that there are large variations in these responses among individuals (Allan & Wilson, 1971;Patterson, Galloway, & Nimmo, 2000;Shirreffs & Maughan, 1997).…”

Planificación dietético-nutricional para llevar a cabo una Ultramaratón, la Transvulcania: Informe de caso

“…Aunque existan diferencias, el plan se adaptó en la medida de lo posible a las recomendaciones según las preferencias y posibilidades de ingesta del deportista 6,[14][15][16] . Los buenos resultados respecto al tiempo total de la prueba y sensaciones del deportista, podrían ser atribuibles a la composición corporal del atleta, la edad óptima, una carga de entrenamiento adecuada según los estudios y a que la planificación dietética, que incluye recomendaciones energético-nutricionales y de suplementación, es un factor más que ha mostrado tener un efecto positivo en este sentido según varios estudios 17,18 . Acorde a esto y según las consideraciones reflejadas en estudios recientes 14 , parece ser que el deportista se encuentra en un momento de rendimiento apropiado, ya que a sus 37 años de edad se sitúa dentro del rango "óptimo" de máximo rendimiento.…”

Habits of fluid and electrolytes intake in elite athletes

“…It should also be included in fluids consumed by individuals in any event who lose more than 3-4 g of sodium in their sweat. After exercise that has resulted in body mass loss due to sweat loss, water and sodium should be consumed in a quantity greater than those in the losses to optimize recovery of water and electrolyte balance (8). The aim of the study was to determine the quantity, type and dynamic of fluid intake during athletic performance in endurance sports (football and basketball) in two age categories juniors (under the age of 18) and seniors (over the age of 18).…”