Drink Up : Hydration 101

I have been going to John Tatman (Touchpoint clinical massage) for...I don't know how many years now.  He has been an integral part of my recovery/training keeping me focused on muscle/body awareness, stretching, nutrition and hydration tips, etc.  I have referred him to several local athletes in the area, as well as patients I see at Dayton Children's.  John is a cyclist so he understands the stresses of the sport.  I am constantly picking his brain as I value his opinion knowing the research and time he puts into his work.  I would like to pass on some of the information he has shared with me.  First off: HYDRATION!!  (and what better time to talk about this topic than now...hello heat wave!) 

 

First I need to add a disclaimer here, I am not a licensed nutritionist nor do I have a doctorate in a related field.  The little knowledge I do have has come from a lifelong interest in exercise and nutrition, selfishly, for my own personal use.  That said, I have read and continue to read countless research articles from a myriad of sources on this subject. 

 

When we think of the importance of hydration as it effects performance and recovery I always refer to research done by Dr Michael Colgan at his human performance lab in California.  They found if they intentionally dehydrate a long distance endurance athlete by 2%, as little as a liter of fluids depending on your weight,  it cut their performance in a race by 20%.     20%, think about that.  Would any competitor cut their training that much leading up to a race?  I think not.  Yet, unknowingly, that's exactly what your doing if you're dehydrated!!!  When we look at the back side of this, the recovery, we see the same problem.  The primary cause of this is that the body restricts fluid to the skin and muscles when it's dehydrated.  Everything the muscles need to function, work and recover, comes to them in the blood.  This includes the glycogen and oxygen they burn for fuel, to removing the waste products developed in this process.  Also, in recovery, the nutrients needed to rebuild the tissue and repair the damage done by extreme exercise. 

 

Another issue to address is injuries related to dehydration.  If we look at a piece of beef jerky we see the extreme effects of dehydration.  To a lesser degree, this demonstrates what is happening to the muscles.  The "drying out" of the muscle reduces it's elasticity leaving it prone to injury.  No amount of stretching will compensate.

 

The key to hydrating and eliminating the G.I. issues, (at least those related to training and racing), and the sloshy stomach, comes in the hours and week leading up to the race.  Carbohydrates are converted to glycogen and stored in the muscles and liver and used for fuel.  For each gram of glycogen stored the body also stores about 3 grams of water.  As an example a 150 lb athlete, if eating properly pre race, can store an extra 400 grams of glycogen and subsequently a little more then two pints of water.  This along with increasing water intake two days out and a strict regimen of fluid intake race day will reduce, if not eliminate, problems during the race.  Research found that between 4 hours and 1 hour pre race drink 8oz. every 15 minutes.  Then 30 minutes out drink another 16oz.  Nothing more till the after the start.  It takes about 20 minutes for the stomach to empty.  If the stomach is not allowed to empty then we begin that "sloshy" stomach feeling.  Once exercise has begun and the longer it continues, the g.i. tracts ability to absorb fluids is greatly reduced, hence the need to be properly hydrated in the hours and week pre race.  One last item that research found was that plain water was absorbed better then anything else.  If you like sports drinks then it is best to dilute them by by as much as 90%.  

 

"Natremia" literally refers to the amount of sodium in the blood.  If sodium levels are too high you are dehydrated.  Conversely, too low, and you have more fluid then needed.  Unless you are on a strict sodium reduced diet, hyponatremia will not be an issue.  The daily intake of sodium, of those not on a reduced diet, far exceeds the daily requirement.  Yes, there have been reported issues during races of hyponatremia but I think you will find, the few that have occurred, have been with those who have had long term diet restrictions.  If you have high blood pressure/kidney issues then you should discuss this with your doctor before you begin any training/racing.

 

There are a few early warning signs of dehydration, (dry skin, cramps, chapped lips).  You may experience some, all or none of these.  Thirst is not necessarily a sign of dehydration.  If we look at a dog, since he can not reason, being thirsty is natures sign to drink, which he does regularly. Does this mean he is dehydrated?  No.  If that dog is taken out hunting all day he will also get "thirsty" and..... probably be dehydrated.  The point being, don't wait till your thirsty to hydrate.  Thirst is natures way to tell us to drink, it is not a measure of hydration.

 

How much fluid is enough?  This is the dilemma and there are many variables.  Body size and weight, exercise intensity and perspiration levels all play a part.  The standard recommendation of 8-12  12oz glasses a day seems ridiculous to me.  Using this, if you are a 270lb football player you would most likely collapse from heat stroke on a long hot day of practice.  On the other hand, if you are a 100lb triathlete and you tried to consume 144oz of fluids during a 6-8 race, well lets just say no one would want to be running behind you.   It would seem like common sense that fluid levels should be adjusted to body weight.  The best recommendation, and the one I use, is that if you are totally sedentary, you should get in 50% of your body wt in ounces of fluid. Any type of fluid can be counted except alcoholic drinks.  Now this must be increased in response to exercise and perspiration.  Increasing the amount to 100% of body wt would not be out of line on training days and or if you sweat heavily.  If you have a training day that you feel sluggish, YOU ARE DEHYDRATED!!!!!!!  If you are unusually sore after a training day or race, YOU ARE DEHYDRATED !!!!!!!   When in doubt, drink more.  If you are concerned about hyponatremia, use a sports drink or electrolye tablet.

 

The number one thing to remember here is "2%" dehydration reduces performance "20%"  

 

Reading all the research and educating myself has been quite the eye opener for me.  I hope it benefits each of you as well.

 

John

 

Thank you so much for this information, John!  I know your hydration suggestions have helped me over the years and am certain those reading will benefit from it as well.  Look forward to our next discussion :)  If any of you are looking for a great clinical massage, please contact John at 937-623-4920.  Also, please refer to GU Energy Labs to check out their latest flavors of electrolyte and recovery drinks and tabs.  Drink up!! 

miss