What are the rehydration methods during endurance exercise?

Tempo de Leitura: 2 minutos

During endurance exercise two problems arise from disturbed hydroelectrolytic balance: dehydration and hyperhydration. The first involves water and sodium losses in sweat and urine that are replaced incompletely, while the latter involves excessive consumption and fluid retention. When experienced at low levels, both dehydration and hyperhydration have little or no effect on performance. However, when experienced at moderate to severe levels, they compromise exercise performance and/or may lead to hydration-related diseases, including hyponatremia (low serum sodium concentration). Therefore, it is important to understand the methods of rehydration during endurance exercise.

Rehydration methods

Trying to control all the factors that influence the health, the behavior of drinking water, performance and health is necessary. However, the goal of rehydration should be to consume a volume of fluid that not only prevents dehydration greater than 2-4% of body mass, but also avoid hyperhydration. Although no single recommendation is sufficient for all individuals, for example, at a variety of temperatures, sweat rates, body masses, and exercise durations/intensities, rehydration methods are required for most endurance activities.

Drink water when you are sure to drink:

Fluid intake occurs only when the headison is felt, has as primary focus, prevent stress hyponatremia. In addition, it is able to prevent a level of dehydration that impairs exercise performance. Proponents of this method claim that increased extracellular concentration triggers the seed to naturally protect athletes from the negative consequences of excess fluids and severe dehydration. Studies confirm that drinking when you are at sit out successfully prevents stress hyponatremia.

Individualized planned water consumption:

This involves drinking a predetermined fluid volume that is determined by measuring the sweat rate. It aims to prevent excessive dehydration that impairs performance and prevent stress hyponatremia. In addition, it can decrease the risk of diseases caused by heat (heat exhaustion, heat stroke) and reduce cardiovascular/thermoregulatory tension associated with dehydration. Considering that there is considerable interindividual variability of sweat rate and concentration of sweat electrolytes, a customized fluid replacement meets the individual rehydration needs of each athlete.

Clinical practice

Trying to control all the factors that influence health and hydration is a key task in endurance. The goal of rehydration should be to consume a volume of fluid that not only prevents dehydration greater than 2-4% of body mass, but also prevents overhydration.


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Article Rehydration on endurance
: Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021 Mar 9;13(3):887. doi: 10.3390/nu13030887. PMID: 33803421; PMCID: PMC8001428.

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