I recently read a report on hydration and did a write up for a masters paper. Here is a summary of the article:
Fluid Replacement:2
John Beveridge
This lengthy article discussed the problems associated with fluid loss while exer-cising, along with proper methods to rehydrate. The author explained that while exercis-ing the body looses a tremendous amount of fluid, mainly water through the sweat glands. He mentioned how the body can be affected with this fluid loss. Problems such as an increased heart rate, overheating, numbing of the legs as well as overall fatigue can be associated with dehydration. He also mentioned that people normally drink water after exercise, but that water alone is not enough. Salt is needed to bring about a balance in fluid loss. The author told about an experiment done with two exercise groups to see which group were able to get their fluid balanced restored more quickly. After dehydrating themselves, one group drank water with salt tablets, while the other group drank their water with sugar tablets. The salt group were able to hydrate more quickly. The author says the reason for this is because the ingesting of salt tells the body to drink more. Often we don?t drink enough because we are not thirsty even though our body needs more. The author says that by drinking plenty of water after exercise dilutes the blood so that the salt concentrations come back to normal. The problem is that the body thinks it needs no more water. The blood volume still may be too low in less you intake salt with the water causing your body to crave more water. This way you are more likely to hydrate enough, which most people don?t. He mentions that sports drinks, such as Gatorade is better to drink after heavy exercise, but that there just is not enough salt in those drinks. Another problem mentioned in the article is the fact that by drinking plain water after heavy exercise much of it will just be urinated out. By taking salt with water more is retained in the body where it needs to be in order to bring about a proper fluid balance. The author discussed another experiment done to prove this point. He explained that the most effective why to hydrate would be to drink salt water. But since not many could stand the taste, eating salted foods with a sports drink or eating foods high in electrolytes is ideal. The best way to prevent fluid loss, according to the author, is to drink before, during, and after exercise. By doing this one will have a lower heart rate, cooler body temperature, and an increase in performance.