That being said, it was a neat and humbling experience. I also realized how little most athletes know about fluid consumption during exercise. The knowledge is lacking even futher when it comes to hot, humid environments. Now I know that South Carolina's weather isn't terrible, but the temperature reached a lovely 96 degrees on Saturday a nice bit of humidity added in!
hot, humid environments.
While water is the best source for hydration in general, when exercising in a hot environment you are sweating at a higher rate. Increased sweat loss equals increased sodium loss. Sodium needs to be replenished and this cannot be found in water.
The Sports Nutrition Practice Manual for Professionals by Rosenbloom (2012) gives guidelines for hydration during exercise. When sweating, fluid should be consumed at least every 10-20 minutes. Sodium should not be restricted and should be consumed on an average of 1g per hour during longer duration exercise with heavy sweat loss. Intake of sports drinks such as, Gatorade, Powerade and Vitamin Water can help meet sodium and fluid needs
I feel as though this information and more thoroughly thought out hydration plans would have helped many of the players this weekend perform better and feel better throughout the day. Something as simple as hydration can be easily forgotten, but can make a huge impact.
How do you hydrate during long duration exercises and/or in hot environments?