Water- Its Importance and Its Role in Proper Hydration

Kevin J Amaral, MS, PTA, ATC, CSCS

Co-Owner, CEO- C & K Strength Academy, LLC

Water can be defined as a chemical compound consisting of two Hydrogen atoms and one Oxygen atom. Water (H2O) makes up approximately 70% of all protoplasm (what us as humans are made of), at has multiple functions in the human body:

1) It delivers oxygen and nutrients throughout the body.

2) It removes toxins and waste from the body.

3) It regulates core body temperature throughout perspiration (sweating).

4) It facilitates normal function of body processes.

Dehydration has a significant effect on exercise performance. Maintaining proper levels of water throughout the body greatly decrease the detrimental effects that can accompany dehydration. Fatigue toward the end of a prolonged sporting events may result as much from dehydration as from fuel substrate depletion. Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30%. The main reason dehydration has an adverse effect on exercise performance is that it creates:

1) A reduction in blood volume.

2) A decrease in skin blood flow.

3) A decreased sweat rate.

4) A decreased heat dissipation (the ability to cool you off).

*In extreme cases these can significantly affect the heart.

Proper Hydration is extremely vital to ensure quality performance throughout sporting activities, but more importantly, it will ensure that the body is ready to perform at a level that is safe and effective. There is a large amount of information out there regarding proper guidelines for hydration. However, I decided to include basic standardized information that can be used by all parents and athletes to assist with fulfilling hydration needs:

Ages 6-12

Before Sports- Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.

· 1 to 2 hours before sports: 4 to 8 ounces of cold water(reduces core body temperature better than room temperature water)

· 10 to 15 minutes before sports: 4-8 ounces of cold water

During Sports-

· Every 20 minutes : 5-9 ounces of water or sports drink, depending on weight (5 ounces for a child weighing 88 pounds and 9 ounces for a child weighing 132 pounds)

After Sports-

· Post-exercise Hydration should aim to correct any fluid lost during the practice.

· Within two hours: at least 24 ounces of water or sports drink for every pound of weight lost

Ages 13-18

Before Sports- Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.

· 1-2 hours before sports: 8-16 ounces of cold water

· 10-15 minutes before sports: 8-12 ounces of cold water

During Sports-

· Every 20 minutes: Between 5 and 10 ounces of water or sports drink, depending on weight.

After Sports-

· Post-Exercise hydration should aim to correct any fluid lost during the practice.

· Within two hours: at least 24 ounces of water or sports drink for every pound of weight lost.

LASTLY- WHEN THE ATHLETES GO TO THE BATHROOM- LOOK AT THEIR PEE- IF IT LOOKS LIKE DARK YELLOW LEMONADE- HE OR SHE IS NOT HYDRATED. IF IT LOOKS LIKE THE WATER THAT THEY ARE DRINKING OUT OF THEIR BOTTLES- HE OR SHE IS HYDRATED.