Home » About Healthy Hydration » Healthy hydration for physical activity

Healthy hydration for physical activity

Water is an essential nutrient for life. During physical activity, the role water plays in our body becomes even more critical.
During exercise, muscles produce heat that needs to be evacuated to maintain the body’s temperature. Water serves as a carrier of heat through blood, and as a refrigerant that removes excess heat via sweat evaporation on the skin.1

Observations of sweat rates in various sports have shown significant variationin mean sweat rates (from 0.29 to 2.37 L/h), depending on the type and intensity (training or competition) of the activity.
For example, during one hour of summer exercise, a trained male adult loses approximately:2

  • Swimming: 0.4 L
  • Soccer: 1.5 L
  • Tennis: 1.6 L (during a competition)
  • Cross-country running: 1.8 L

The amount of sweat produced increases with the intensity of the exercise, but also with temperature and humidity of ambient environment.

Physical activity therefore results in increased water requirements that parallel sweat losses. If these increased requirements are not met, the body can enter a state of dehydration.

References
  1. Péronnet F. Healthy Hydration for Physical Activity. Nutrition Today 2010;45:S41-4.
  2. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39:377-90.
  3. Armstrong LE, Maresh CM, Gabaree CV, Hoffman JR, Kavouras SA, Kenefick RW, Castellani JW, Ahlquist LE. Thermal and circulatory responses during exercise: effects of hypohydration, dehydration, and water intake. J ApplPhysiol 1997;82:2028–35.
  4. Kavouras SA, Arnaoutis G, Makrillos M, Garagouni C, Nikolaou E, Chira O, Ellinikaki E, Sidossis LS. Educational intervention on water intake improves hydration status and enhances exercise performance in athletic youth. Scand J Med Sci Sports 2011.; doi: 10.1111/j.1600-0838.2011.01296.x
  5. Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: are they appropriate? Pediatrics2011;127:1182-9.

Back to top »