Watt House

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...

THE TOP 10 - THE BIGGEST MISTAKES ENDURANCE ATHLETES MAKE By:  Steve Born Steve's nearly three decades of involvement in the sports nutrition industry, as well as more than 20 years of independent research in nutritional fueling and supplementation, have given him unmatched familiarity with the myriad product choices available to athletes. -  Steve's Full Bio     1. EXCESS HYDRATION Optimum nutritional support for endurance athletics means consuming the right amount of the right nutrients at the right time. You can neither overload nor undersupply your body without compromising athletic performance and incurring detrimental results. The principle of avoiding both too much and too little especially applies to hydration where serious consequences occur from either mistake. If you don't drink enough, you'll suffer from unpleasant and performance-ruining dehydration. Drink too much, however, and you'll not only end up with impaired athletic...