By Jesse Kropelnicki & Jaime Windrow – The Core Diet
Hydration is an important factor year-round to overall health. Slight dehydration of even 2% of your body weight can negatively affect performance, and it’s been shown in studies that this nutritional intervention of staying properly hydrating is the best way to enhance or improve performance.
The most common situations that cause athletes run into dehydration troubles:
Signs that you’re dehydrated:
Dehydration is a common concern but overhydration, or hyponatremia, can be an overwhelming concern for endurance athletes who tend to spend consecutive hours training or racing.
Drinking water is important, but too much water with too few electrolytes impairs performance and body function. This metabolic condition in which there is not enough sodium (salt) in the body fluids can be caused by over-hydrating and/or hydrating with only water, which can flush electrolytes from your body. Nuun is perfect for pre-event or during the day hydration as they contain sodium but without much of the un-needed carbohydrates many sports drinks have.
Signs of hyponatremia include:
We frequently get asked, “How much Nuun should I drink?” but the answer depends on many factors, including but not limited to body physiology, fitness, temperature, intensity of training, and diet. We recommend that athletes perform a sweat test to determine how much water is shed during training, and electrolytes can be fine tuned from there.
Calculating Your Sweat Rate
Average sweat rate is typically 1 – 1.5L of fluid per hour (32-48oz), and 500 – 1,500mg of sodium per hour, however your personal sweat rate will depend on several factors such the environmental conditions (temperature, humidity); genetics, and the athletic conditioning of the athlete.
Your sweat rate can be determined by a simple "sweat test":
Keys to hydration success:
About The Core Diet
Jesse Kropelnicki is an elite triathlon coach and founder of TheCoreDiet.com, a leading provider of sports nutrition. He coaches professional triathletes Caitlin Snow, Ethan Brown, and Pedro Gomes with quantitative training and nutrition protocols. Jaime Windrow is a Registered Dietitian and the Nutrition Programs Director at TheCoreDiet.com. Jamie holds a number of age-group wins and podium finishes, as well as a finish in Kona at the Ironman World Championships.