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FLUID INTAKE STRATEGIES FOR OPTIMAL HYDRATION AND PERFORMANCE: PLANNED DRINKING VS. DRINKING TO THIRST

KEY POINTS In humans, thirst tends to be alleviated before complete rehydration is achieved. When sweating rates are high and  ad libitum  fluid consumption is not sufficient to replace sweat losses, a cumulative loss in body water results. Body mass losses of 2% or greater take time to accumulate. Dehydration of > 2% body mass and greater is associated with impaired thermoregulatory function, elevated cardiovascular strain, and in many conditions impaired aerobic exercise performance (e.g., warmer, longer, more intense). Circumstances where planned drinking is optimal include: longer duration activities > 90 min, particularly in the heat; higher intensity exercise with high sweat rates; exercise where performance is a concern; when carbohydrate intake of 1 g/min is desired. Circumstances where drink to thirst may be sufficient include: short duration exercise < 60 to 90 min; exercise in cooler conditions; lower intensity exercise. NEVER  drink so much t...
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SWEAT TESTING METHODOLOGY IN THE FIELD: CHALLENGES AND BEST PRACTICES

EY TERMS The amount of water and electrolytes (primarily sodium, Na+) lost as a consequence of thermoregulatory sweating during exercise can vary considerably within and among athletes. The reported range in sweating rate and sweat Na+ concentration ([Na+]) is ~0.5 to 2.0 L/h and ~10- 90 mmol/L, respectively. Sources of intra/interindividual variability in sweating rate and sweat [Na+] during exercise include exercise intensity, environmental conditions, heat acclimation status, aerobic capacity, genetic predisposition, body size/composition, protective equipment, sex, diet and hydration status. Sweat testing can be conducted to estimate individual sweating rates and sweat Na+ losses to help guide personalized fluid and electrolyte replacement recommendations. However, unstandardized methodological practices and challenging field conditions can produce inconsistent/inaccurate sweat testing results. Based on study findings to date, as well as some practical considerations, curren...
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Why, When, and How to Use A Foam Roller

Why, When, and How to Use A Foam Roller OCTOBER 29, 2018  · BY LANCE WATSON While nothing can quite replicate a good sports massage, you can enjoy many of the same benefits at home (or between massages) with a foam roller.  In recent years, foam rolling has gone mainstream. Once a self-massage technique used only by professional athletes, coaches, and therapists; foam rolling is now an everyday practice for people at  all levels of fitness . There’s a reason for the popularity of this self-massage technique: it’s simple and it works! With the (usually foam-based) cylindrical muscle rollers now widely available in a variety of designs and firmness levels, there’s never been a better time to start. Here’s what you stand to gain if you haven’t tried foam rolling, and how to do it better if you’ve already started. What is foam rolling? Foam rolling is also called  myofascial release . But what is fascia? And why do you want to “release”...
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