202. Fast Fueling Facts: Hydration

Female Athlete Nutrition

This is the third episode in our new Fast Fueling Facts series. These episodes are designed to highlight key areas of sports nutrition and equip you with actionable tips for optimizing your nutrition and performance.

This episode is all about hydration: what, when, why, and how much to drink before, during, and after exercise. I provide listeners with a basic overview of why being optimally hydrated is important, and the health and performance consequences of being both under-hydrated (dehydration) and over-hydrated (hypernatremia).

I highlight emerging research on women's unique hydration needs based around our menstrual cycles. Fluid shifts and body temperature changes impact sweat losses and how much water is available in the muscles and, as such, women's hydration needs fluctuate. Taking birth control, as well as being peri or post menopause, can affect hydration needs too. I recommend following Dr. Stacy Sims to stay up to date on new research in female athletes.

We’ve previously tackled the topics of fueling before, during and after workouts, which are the perfect complements to this episode.

Go give them a listen here:

194. Fast Fueling Facts: Pre + Post Training

195. Fast Fueling Facts: During Training Sports Nutrition

TOPIC TIMESTAMPS:

1:50 Introducing the episode on hydration

3:20 Defining hydration and the importance of water in the body

7:30 Fluid intake and general recommendations

9:15 Staying hydrated around exercise

11:25 Why optimal hydration matters: avoiding under-hydrated (dehydration) and over-hydrated (hypernatremia)

14:35 The role of sodium post-exercise

15:45 Pre-workout hydration: how much, when and why

17:45 Sweat loss and hydration during exercise

19:35 Rehydrating after exercise; guidelines for replacing sweat loss

22:20 Women's specific hydration needs around the menstrual cycle

27:20 Dr. Stacy Sims' research on women's hydration needs

Studies referenced:

National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active

American College of Sports Medicine position stand. Exercise and fluid replacement

2022 Review: Hydration in Physically Active Women

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