Fluid Needs Of An Endurance Athlete

Eating healthy food regularly is not a mantra for success but it sure does give you an additional push to try harder without pulling you down due to ill-health.

FLUIDS– Endurance athletes train for longer hours than others in all kinds of weather conditions. They lose a lot of their body fluids through sweating. Therefore, they are at an increased risk of dehydration. Fluids need to be replenished at regular intervals in their bodies for their general good health and also for better performance in their chosen field. The endurance levels of the athlete improve if he is properly hydrated helping him maintain his desired intensity while training. Regular intake of fluids also helps in maintaining the volume of blood and safe core body temperature.

It is important for an endurance athlete to monitor his fluid loss during exercise and training by weighing himself before and after the session. He will need to drink at least 2.5 cups of fluids for every pound of weight he loses over the next few hours to prevent dehydration.

The ability to consume the number of fluids varies from one person to another. Endurance athletes need to “train”  their GI tract during exercise and training so that it may tolerate large amounts of fluids required for hydration.

Monitoring your fluid intake and loss during exercise and training makes you aware of your fluid and electrolyte needs. Weather and altitude also decide your fitness level and sweat rates. It is up to the athlete and the trainer to decide his fluid requirement and be hydrated at all times for good health and performance.

Endurance athletes should drink fluids according to their thirst and not “ as much as possible” after having trained their GI tract because over-hydration too brings about different kinds of health problems.

Performance of an endurance athlete gets negatively affected if he is training in hot weather regularly because of frequent dehydration. Dehydrated athletes suffer from gradual weight loss and fatigue. Their urine gets darker in colour and has a strong odour. Their recovery after training takes longer too. So, it is important for an athlete to rehydrate himself at regular intervals so that absorption is maximized.

About the author: Avni Kaul is India’s most trusted nutritionist and wellness coach. She is a certified nutritionist as well as Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.