Abstract
Optimal fluid intake before, during, between, and after physical activity is a multifactorial problem that relies on many influences. As relative exercise intensity and duration increases, water loss from the extracellular and intracellular fluid compartments increases, potentially placing exercise performance at risk. As endurance exercise initiates, greater competition for blood flow exists between skeletal muscle and skin due to increased muscular demand for oxygen delivery and carbon dioxide removal and the need to dissipate metabolically produced heat, respectively. Compounding sweat losses can reduce blood volume, exacerbating cardiovascular strain and diminishing total body water, which decreases the body's ability to dissipate heat effectively. Within anaerobic exercise, suboptimal hydration or total body water can negatively impact short duration, high-intensity activity, although a physiological mechanism remains unclear. To optimize performance, endurance athletes should use personal sweat rate information specific to the goal exercise intensity and competition environment when designing individualized hydration plans. Perceived thirst can play a role in fluid intake volume but should not be the sole modulator of intake before, during, or after exercise. These guidelines are designed with the intention of limiting total body water loss to less than 2% of body mass, while minimizing the chance of excessive water consumption, which is a risk factor for developing potentially life-threatening hyponatremia. Athletes and scientists alike can monitor hydration status using urinary, hematological, perceptual, and/or anthropomorphic techniques.
Published Version
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