Recommendations for Hydration And The Role Of Sports Drinks In Performance - Literature review Example

Recommendations for Hydration And The Role Of Sports Drinks In Performance Literature Review Wallis (2006) details that the performance of the athletes can be impaired when they become dehydrated. The endurance athletes should always take sports drinks that contain high carbohydrates and electrolyte contents during and after their training or the real competition (Wallis, 2006). Similar sentiments are also echoed by Manore et al, 2009. They assert that increased consumption of foods with high carbohydrates values, mostly favors consumption and sodium favors the retention of water in the body of the athletes. Taking appropriate sports drinks during competition is highly desired compared with fluid intake after or prior to working out or competition only (Manore et al, 2009). According to my knowledge, it is critical to note that athletes should always check on their diets. This should always be done in light of maintaining good nutritional requirements, engaging in healthy feeding, as well as taking appropriate soft drinks (Garret and Kirkendall, 2000). Akin to the issue of nutritional requirements of athletes, Taylor, 2012 also contributes significantly on this matter. Taylor, 2012 argues that the diets given to the athletes should be approved and categorized depending on a number of factors. Some of these factors include the body weights and the vigor used during the actual game by the athlete (Taylor, 2012). In connection to the above, Fink and Mikesky, 2015 expounds further on this issue. They assert that the female athlete’s nutrition should not be different from that of their male counterparts. Fink and Mikesky 2015 goes further to note that despite the above, care should be given in respect to the calcium and carbohydrates intakes due to the additional physiological requirements of the female athletes. In relation to the above, Wolinsky and Driskell, 2001 also concurs with the issue of keeping in check the nutritional requirements for the athletes. They assert that women should always be given foods that are rich in foliate compounds as this is very important in improving their performances (Wolinsky and Driskell, 2001). According to my knowledge, these are very important factors to consider in ensuring improved performances in the athletes. Keeping in check the nutritional requirements of the athletes is very significant in reducing the health risks that may be associated with increased consumption of the sugars from the carbohydrates in the sports drinks. This helps in preventing obesity, as well as maintaining good health hat is necessary for improved performances. According to Mahon, 2014, fluid balance for the athletes is usually crucial. Mahon asserts that in situations involving heavy trainings, considerable volumes of water are lost from the human body. This water is always lost through sweating. Geesman et al, 2014 confirms that such water loses should always be replenished continuously and with immediate effect. This follows that such losses of water from the body of athletes always amounts to loss of electrolytes through human sweat (Mahon, 2014). As such, it is important to take fluids rich in chloride and sodium compounds in order to boost the hydration functions in such situations. Recommendations for Hydration during Endurance Events in Athletes It is of critical significance to note that the issue of fluid balance is always very important for the athletes. The athletes always engage in several forms of trainings. Some of these trainings may always demand a lot of energy to be used. As a result, the energy as well as water loss always leads to increased cases of dehydration through sweating (IMDA, 2006). This is one of the issues that can always contribute to reduced performances in the athletes if it is not effectively addressed within the most appropriate time (Mahon, 2014). In connection to the above, it is of critical significance to note that the loss of water as well as energy must always be replenished continuously through taking of considerable amounts of water (IMDA, 2006). This is attributed to increased performance of such athletes, thereby leading to their considerable success in those endurance events (Mahon, 2014). The practice of maintaining fluid balance is a vital factor in the preservation of various body functions and support in the exercise performance of the athlete. In times of exercise, lots of fluids are lost through sweating (IMDA, 2006). Fluid deficit always occurs when the athlete fails to consume enough fluid to replace the lost fluid. To help the athlete develop a fluid intake plan both during and after the exercise period, the athletes need to know more about the extent of their sweat losses (Mahon, 2014). In relation to the above, it is of crucial significance to note that there should always be some strategies to employ in ensuring healthy hydration of the athletes during the endurance events. These should take the form of the amount of fluids that should be practically taken by each athlete during those endurance events (Geesman et al, 2014). Other than the amount of fluids that can be taken, the strategies to employ in ensuring hydration during endurance evens should always focus on the exact thing that the athletes should always consume in terms of fluids during such events (IMDA, 2006). Moreover, the strategies should also touch on the appropriate time that the athletes should take the fluids in order to replenish the lost water and energy from their bodies during the events (Geesman et al, 2014). During the strenuous events, the athletes are always supposed to certain amounts of fluids. In connection to the above, it is necessary to note that the participants should always be taught on the proper fluids as well as amounts of such fluids to consume during the endurance events (Hoffman, 2014). This is one of the approaches towards addressing the issue of hydration in athletes during the endurance events. Educating the athletes on some of these issues is very critical in imparting knowledge into them. As such, they will always be very knowledgeable on some of the fluids that may result to improved performances as is expected of them (Geesman et al, 2014). In addition, they also get to learn the exact fluids, their effects and amounts that they should consume in order to remain competitive as well as increase their performances (Noakes et al, 2006). The International Marathon Medical Director’s Association 2006 suggests that athletes should always drink to thirst. As such, athletes should always drink fluid only when they feel thirsty. This helps in the maintenance of good fluid balance in the body. Drinking the fluids when there is no thirst felt by the athletes may cause overdrinking (Noakes et al, 2006). On the contrary, failure to take the fluids when there is thirst may also lead to under drinking. This may lead to increased cases of dehydration thereby occasioning fatigue, thus hindering the expected results and performances (Geesman et al, 2014). During the endurance events, the athletes should always try as much in order to refrain from drinking at every fluid station as this may also cause the problem of fluid imbalance in their bodies thus hindering their success. In relation to the above, The International Marathon Medical Director’s Association, (IMDA) 2006, suggests as follows: “Try to drink to thirst. This advice seems way too simple to be true; however, physiologically the new scientific evidence says that thirst will actually protect athletes from the hazards of both over and under-drinking by providing real time feedback on internal fluid balance. If you are not thirsty, try to refrain from drinking. Do not feel compelled to drink at every fluid station nor follow the cues of other runners: their fluid needs are probably very different from your own. If you are “over-thinking” and feel you cannot rely on this new way of thinking, experiment in your training with one of these other ways realizing each has its own cautions as well” (IMDA, 2006). This may hinder the successful performance of the athletes. In connection to the above, it I of crucial significance to note that during the endurance events, the athletes should always resist the tendencies to over-drink. In this regard, both the runners, as well as, walkers should always have it in mind that fluid overload hyponatremia may always develop in cases involving endurance events lasting more than four hours (Mahon, 2014). As such, they are advised not to take more than one cup of the fluids per mile. This is very important in ensuring that their performances in such endurance events are improved, thereby leading to better results. Another recommendation for hydration during the endurance events involves training the athletes in order to fully adjust towards realization of sync between their race paces as well as the fluid intakes (Geesman et al, 2014). It is noteworthy to highlight that slower paces during the athletic are always associated with reduced cases of energy losses. This is due to the considerable reduction in the metabolism as well as respiration processes associated with such paces (Mahon, 2014). This therefore means reduced incidences of energy and water losses from the body through sweating as well as other biological processes involving digestion. As a result, the athletes should always take considerably low volumes of fluids in such cases involving slower race paces (Geesman et al, 2014). In connection to the above, the athletes are advised that they should always limit their fluid consumptions to approximately 500 milliliters per hour (IMDA, 2006). This applies for those athletes, especially runners, who may be involved in a pace of approximately ten to fifteen minutes per mile. In such a case involving slow paces in races, if an athlete consumes large volumes of fluids, they may develop some problems that may greatly reduce their performances. The International Marathon Medical Director’s Association, (IMDA) 2006, suggests as follows: “Adjust the rate of fluid intake to race pace: slower race pace = slower drinking rate; maximum intake of 500 ml/hr (4-6 oz every 20 min) for runners with greater than 5 hour finishing times (10-11 min/mile pace). Weight monitoring is also important: if you gain weight during your workout or event, you are drinking too much!”. This is very necessary I ensuring that the athletes maintain good performances in the endurance events. On the other hand, faster race paces always leads to increased cases of energy losses. In addition, it is of crucial significance to note that faster race paces are also associated with increased loses of fluids from the body (Mahon, 2014). As a result of the above, the athletes are advice to take considerably adequate volumes of water to help in maintaining the hydration statuses of their bodies. However, the athletes should be very careful not to take too much water that may cause some other problems leading to hindered performances (Geesman et al, 2014). The other recommendation to ensuring healthy hydration amongst athletes during the endurance events is employment of the use of fluid calculators. Fluid calculators may always be very necessary in providing the relative estimates of the body fluids lost during the events (Wallis, 2006). This is a generalized strategy for ensuring fluid replacement. The fluid calculator is a sure bet in providing the athletes with the information concerning their individual fluid needs. As such, the athletes are always expected to understand their individual fluid needs (Wallis, 2006). This is very important in ensuring that the athletes consume the fluids as is appropriate, thereby minimizing the likelihoods of developing problems associated with overdrinking or taking in less amounts of fluids as required by the current physiological statuses of the body (Wallis, 2006). The fluid calculator is very efficient in calculating the rates of sweat losses amongst athletes in all the climates or types of weather such athletes operate. As such, this is very important in addressing the issue of healthy hydration of athletes during the endurance events (Mahon, 2014). In relation to the above, the International Marathon Medical Director’s Association, (IMDA) 2006, asserts that “For a more highly motivated runner/walker who desires a numeric “range”, a fluid calculator can provide an estimate of body fluid losses as a generalised strategy for fluid replacement. Participants concerned about peak performance are advised to understand their individualized fluid needs through use of this fluid calculator but ALWAYS defer to physiologic cues to increase fluid intake (thirst, concentrated dark urine, weight loss) or decrease fluid consumption (dilute or clear urination, bloating, weight gain) while participating. It is also important to recognize that if you use this method in one climate and then travel to a different climate for your event, the humidity will change your sweat rate and therefore your fluid needs”. This is critical in the realization of success as well as improved performances in such athletes during those endurance event. The Role of Sports Drinks in Relation to Health and Performance of Athletes It is of crucial significance to note that sports drinks are always important in restoring the electrolytes in the bodies of the athletes. This is very important in improvement of the performances of such athletes during training, as well as other forms of endurance events (Masri and Bartlett, 2011). Sports drinks are always composed of carbohydrates, sodium, as well as potassium. These components are important in executing several roles in the bodies of the athletes. Sports drinks should always be consumed in certain volumes. As such, it is important to note that the athletes should always take the recommended volumes of sports drinks. This should ensure that they do not take large volumes or very little volumes of sports drinks that may hinder their performances during the endurance events (Davis, 1990). Sports drinks always serve the role of provision of energy (Cohen, 2012). The carbohydrates components contained within the sports drinks are always associated with several energy factors that when broken down releases more energy to replenish the energy lost during the strenuous exercises as well as endurance events. Overconsumption of the energy drinks may also be associated with some health defects in the lives of people (Burkett, 1997). For instance, increased consumption of sports drinks usually may lead to some gastrointestinal disorders and discomforts if the quantities consumed are not properly observed. In extreme cases, it may lead to development of a condition known as hypernatremia. The condition causes symptoms that are similar to those of dehydration and it is potentially life threatening. This may be very bad, and with regards to the athletes, increased consumption of large volumes of such sports drinks may amount to reduced performances (Garret and Kirkendall, 2000). It is important to note that sports drinks always rehydrate the body very fast. This is very important in addressing the issue of dehydration that is a characteristic of endurance events amongst the athletes (Cohen, 2012). In ensuring that the hydration status of the body is regulated, the sports drinks contribute a lot towards the realization of improved performances, as well as enhanced productivity in the athletes (Ryan, 1991). The major ingredients found in the sports drinks, including water; salts as well as sugars are very effective in the management of the body’s hydration status. In connection to the above, it is of critical significance to note that sports drinks always help in ensuring rapid fluid absorption in the bodies of the athletes (Cladwell, n.d). This is effected through the carbohydrates, as well as the salts present in the sports drinks. Consumption of properly formulated carbohydrate –electrolyte beverages as contained in the sports drinks is always very effective in the realization of rapid rehydration in the bodies of the athletes (Burkett, 1997). This rapid rehydration always emanates from the sodium ions as well as other components in the drinks. The sodium contained in the sports drinks always plays the critical roles of maintaining the body fluids, thus hindering incidences of water loss through frequent urinations (Schenk, 1999). James Caldwell, (n.d) states that other than maintaining the body fluids, the sodium found as amongst the components of sports drinks also plays the role of encouraging consumption of liquids. This is very important in ensuring that the hydration status is maintained appropriately. In addition, the carbohydrates found in the sports drinks are always very important in the provision of energy during the endurance events (Murray, 2007). This is very important to the athletes since such energy replenishes the ones lost during the strenuous or endurance events (Cladwell, n.d). Burke, (1993) asserts as follows: ” during endurance and ultra endurance exercise, suitable intake of a sports drink to preserve hydration and to supply additional carbohydrate substrate for glycogen-depleted muscles has been shown to improve performance. Additionally, the sports drink may provide a special advantage in recovery and rehydration after prolonged, particularly where more rapid restoration of body fluids and fuel levels will enhance performance in future exercise bouts”. This shows that the sports drinks allows for rapid supply of fluids to the tissues as well s provide the carbohydrates for use in events involving endurance exercises. In addition, sports drinks provide low level electrolytes that are always very necessary for maintaining good hydration statuses, as well as improved health performances and productivity (Murray, 2014). This is very important in improving the performance of the athletes thereby amounting to good results. Based on the above, it is important to note that the athletes should always take proper volumes of sports drinks, as well as adequate quantities of water during the endurance events. The International Marathon Medical Director’s Association, (IMDA) 2006, suggests that when the cases involving events lasting for approximately thirty minutes should always consume some quantities of sports drinks and water. This is very important in keeping fit, maintaining the fluid balance, as well as realizes replenishment of the lost energies during the straneuos and endurance vents. “If your event or workout is longer than 30 minutes you should be drinking a sports drink. The added carbohydrate and electrolytes speed absorption of fluids and have the added benefit of energy fuel and electrolytes. There is actually decreased benefit to watering down or diluting sports drinks or alternating sports drinks with water.” In most cases, the athletes always have the habit of diluting the sports drinks with water. However, this is not recommended. It is important for the athletes to take those sports drinks without altering their chemical compositions in whatever manner (Murray and Maughan, 2001). In relation to the above, there should be no fluids added to the sports drinks since doing so may result in lowering their benefits. Bibliography Burke,L.M. (1993). Dietary supplements in sports. Sports Medicine, 15(1), 43-65. Burkett, R. (1997). The effects of sports drinks on strength trained individuals. Cladwell, J. (n.d). Sports Drinks: Are they effective in improving Athletic Performance? Cohen, D. (2012). The Truth About Sports Drinks. Retrieved from http://www.kickthecan.info/files/documents/Cohen2012_BMJ_SportsDrinkInd us+Academia_Investigation_0.pdf on July 10th 2015. Davis,J.M. 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