Hydration and The Body: Ydration Actsheet

H Y D R A T I O N
F A C T S H E E T
THE UNITED STATES OLYMPIC COMMITTEE
Hydration and the Body

Hydrated cells are critical to get the most out of
daily training and facilitate recovery. The effects of
significant dehydration can take hours and even
days to recover from. Athletes should develop
strategies to monitor and adapt an individual
hydration plan according to changes in:
Importance of Hydration on Performance
• Intensity of training
• Enhances the body’s ability to regulate
• Duration of training
temperature and cool efficiently while avoiding
• Frequency of training
unnecessary elevation in heart rate
• Fitness level
• Improves ability to recover quickly from training
• Environmental conditions (e.g. heat, altitude,
and competition
plane travel, surgery, illness, hard training)
• Minimizes muscle cramps

Performance can be negatively impacted by as • Enhances mental function, decision making,

little as 2 to 3% body weight loss from sweat concentration, and motor control
(e.g. 3-4 lb. for 150 lb. athlete) • Supports effective immune defenses

Signs and Symptoms of Dehydration
Ø Lack of concentration Three Indicators of Dehydration
Ø Early fatigue in training session You are likely dehydrated if two or more of these
Ø High perceived exertion in training markers are outside the normal range.
Ø Trouble tolerating heat 1. Color of morning urine (dark in color)
Ø Delayed recovery 2. Waking body weight (lower than usual)
Ø Muscle cramps 3. Thirst (greater than usual)
Ø Headaches
It can take up to 24 hours for the body to
Ø Nausea and vomiting
regain fluid balance after dehydration.
Ø Heart rate elevated above normal response

© USOC SPORT NUTRITION TEAM

How much fluid is enough? % Body Weight Loss Calculation
Fluid needs are very individual. These are general % Body weight loss = (wt before – wt after)/wt before
guidelines and a starting point.
Ex: 2.6 % body weight loss = (150-146)/150
When How much
Goal is to drink more during to minimize weight loss
2-3 hours before: >16 oz.
Before training After training, drink ~8 cups (64 oz.) to replace fluid
15 minutes before: 8 oz.
Enough to limit dehydration to
During training
<2% body weight loss Water vs. Sport Drinks
After training 16-24 oz. for every pound lost
The best fluid to consume is water, which should be

Drink Up! Fluid needs are higher during: consumed throughout the day, during training, and at
Heat Travel meal times.
Humidity Altitude If training is >60-90 minutes, choose a sport drink to
Hard training Illness help replenish fluids and electrolytes lost in sweat and

Note: If you are a salty sweater, eat salty foods provide a quick energy source to sustain performance
like pretzels and soup after training to help replace during intense and longer duration training sessions.
sodium losses.

Monitoring Daily Hydration Status
Use the urine color chart and aim for a morning urine Simple ways to increase fluid intake
color of 2 - 3 (pale yellow, lemonade color). Dehydration
• Carry a water bottle at all times to increase water
is indicated by a urine color of > 4.
consumption throughout the day
Well-hydrated
<1.009
• Aim to drink at least 2 cups of water at all meals
1.009-1.020 Hydrated • Fruit and veggies have high water contents
1.021-1.025 Minimal dehydration o Snack on oranges, berries, melons, pineapple
Significant dehydration o Top a rice bowl with eggplant, bell peppers,

1.026-1.030
zucchini, shredded carrots
≥1.031 Severe dehydration
• Make a fruit smoothie for breakfast or a snack

• Drink 8 oz. of 100% fruit juice for breakfast
The color of urine is associated with urine specific gravity
• Begin lunch or dinner with veggie soup
(USG). USG measures the concentration of particles in
the urine with >1.020 indicating dehydration. USG should
• Drink a glass of milk after training or before bed
be assessed at the first morning urine void. • Brew a cup of herbal tea in the evening

Athlete Recommendations:

D I E T A R Y
S U P P L E M E N T
F A C T S H E E T
What is a dietary supplement?

A dietary supplement is a pill, capsule, tablet,
powder, liquid or other food form intended to
supplement a whole food diet by providing any
combination of the following:
• Vitamins
• Minerals
• Amino acids
• Herbs and botanicals (leaves, bark, stems, Current dietary intake from food
berries, roots, seed of plants)
sources must be evaluated to help
Sports supplements are a classification of dietary
improve any nutritional deficiencies or
supplements, often designed to have an
“ergogenic benefit” by increasing nutrient intake, inadequacies before supplementation
lean mass, energy levels, or recovery. should be considered.

What to keep in mind when choosing to take a supplement?
Dietary supplements are not regulated by the Dietary supplements do have a purpose…
Federal Drug Administration (FDA), creating Ø They may help improve nutrient
concerns about purity, safety and efficacy. deficiencies (as identified by a diet
Supplements may contain banned substances assessment and/or blood analysis) to a
even if unlisted on the label or ingredients may
greater degree than food sources
adversely interact with medication. Common
Ø They may help to increase intake of
ingredients in sport supplements (e.g. stimulants,
essential nutrients, after improvements in
amino acids) increase the risk of contamination
dietary sources have already been made
with harmful or banned substances. To protect
Ø They may offer necessary or efficient
yourself from a positive drug test, leaving yourself
ineligible for competition choose food first or nutrient delivery when food sources are
select supplements with a Third Party Testing limited
certification (see below).

Educate yourself before making decisions (www.USADA.org)
• There is a variable level of risk associated with
• Be aware, supplements which claim fat
supplement use. Vitamins and minerals burning/weight loss and pre-workout mixtures
produced by reputable pharmaceutical are more likely to be contaminated with
rd
companies especially those tested by a 3 party anabolic steroids, stimulants, and other
organization are less likely to be associated with contaminants. Always remember that there are
inadvertent drug tests, but there is no guarantee. no quick fixes for improving sports
• Follow a dietary plan that allows you to adapt to performance.
training to maximize your performance. Dietary • Do not take a supplement just because a
alterations may replace the need for any teammate or a competitor is taking it or
particular supplement. recommends it.
• Consult with a Sport Dietitian or professional • Do not take any supplements that make claims
who is familiar with the WADA Prohibited List that sound too good to be true. Always validate
before taking supplements. product claims through non-biased sources.

Common Third Party Testing Groups and Their Testing Measures
Third party testing groups are companies that conduct various levels of screening to promote safety and reduce
your risk for testing positive for prohibited substances (listed on the WADA Prohibited List). A dietary
supplement should be tested for WADA Prohibited Banned Substances for it to be considered for use.
However, just because a product is tested, does not mean it is appropriate for use in all circumstances.
Third party groups have varying levels of detection and numbers of substances or analytes that they test for in
each product.

Measures

Random GMP Audits ü ü ü ü

ISO 17025 Certified Lab ü ü ü
# of Screened WADA Banned
60+ 146 165+
Substances
Toxicology Assessment ü ü ü
Testing of Raw Materials ü ü ü ü ü
Label Verification ü ü ü ü ü
* Analytes are varying forms of the same ingredient that act in the same way


I R O N
F A C T S H E E T
Iron and the Body

Iron is an important mineral involved in the
transportation of oxygen throughout the body and
it helps produce red blood cells (RBC). Iron is part
of the protein contained in RBC, known as
hemoglobin. Hemoglobin carries oxygen from the
lungs to tissues, allowing muscles to stores and Iron Stores
use oxygen efficiently. Poor iron status (storage and circulating iron) exists
Insufficient iron levels can result from: across several levels.
• Low overall calorie consumption • Athletes may experience mild symptoms when
they are iron-depleted
• Low animal protein consumption
• Losing iron from blood loss (menstruation, Symptoms of Deficient Iron Stores
injury/disease, or gastrointestinal trauma) • Breathless or early fatigue during training
• Poor absorption of iron due to interactions • Decreased motivation to train
with food or medication • Increased rate of perceived exertion (RPE),
• Losses through sweat, feces, and urine • Decreased aerobic capacity and adaptations
during periods of heavy training • Decreased time to exhaustion
Importance of Iron to Performance

Altitude and Iron
The hard physical demand of training by elite
When training at altitude, athletes typically
athletes increases their physiological need for
experience an increase in production of RBCs
oxygen.
which increases the need for iron.
Without adequate iron in the body, oxygen is not • If training is planned at altitude, test iron status
delivered effectively to muscles, which impairs 6-8 weeks prior to travel to ensure there is time
muscle function and aerobic capacity. to achieve optimal levels prior to departure
• If living at altitude monitor iron status regularly


How much iron is enough?
Considerations for Iron Absorption
The Daily Recommended Intake (DRI):
Females (18-50 years old) = 18 mg/d • Calcium rich foods, tea, coffee and cocoa can
Males (18-50 years old) = 8 mg/d
inhibit heme iron absorption
Vegetarians (all ages) = 1.8 x DRI
*Needs are much higher to restore status if blood • Certain types of fiber (e.g. phytates and oxalates)
results are low found in spinach, kale, walnuts, and almonds can

inhibit the absorption of non-heme iron
Two types of iron found in food:

• To increase absorption of non-heme iron
Heme iron is found in animal foods like meat, fish,
and poultry. This type of iron is highly absorbed by containing foods, combine with foods rich in
the body. vitamin C (e.g. pineapple, orange, grapefruit and
Non-heme iron is found in plant foods like
their juices;; strawberries, peppers, broccoli,
legumes, dark leafy vegetables, dried fruit,
enriched grains, fortified cereals and sport bars. tomato, kiwis) or heme iron food sources
This type of iron is poorly absorbed by the body.

Iron in Training Meals and Snacks
Food sources of heme iron Iron (mg) Iron-rich Meal and Snack Suggestions
Oysters – 3 oz. 7.8
Lean beef steak – 3.5 oz. 3.8 • Include iron rich foods like meat, fish, poultry, tofu
Egg, whole 1.7
Lean pork/ham – 3.5 oz. 1.5 in 2 meals per day to meet recommendations
Tuna, cooked – 3.5 oz. 1.1 • Pair dried fruits like figs and apricots with hard
Salmon or chicken breast – 3.5 oz. 0.9 - 0.8
White fish – 3.5 oz. 0.4 boiled eggs for an iron rich snack
• Boost iron at breakfast by topping oatmeal with
Sources of non-heme iron Iron (mg)
Fortified cereal – 1 cup 4.5 - 18 1/3 c of raisins
Tofu, raw – ½ cup 6.65 • Make a vegetarian iron rich brown rice bowl by
Lentils – 1 cup 6.59
Oatmeal, instant (1 pkg);; Sport Bar (1) 6.30 combining black beans, tofu and veggies
Kidney or garbanzo beans – 1 cup 5.20 - 4.75 • Whip up a batch of tuna salad for sandwiches
Black beans – 1 cup 3.61
Spinach, cooked – ½ cup 3.21 throughout the week to ensure daily iron intake
White pasta or rice, cooked – 1 cup 1.90 • Choose the highest % iron fortified cereal (most
Dried figs (4) or dried apricots (10 1.67
halves) Kellogg brands) – check labels
Raisins – ⅓ cup 1.04


C A F F E I N E
F A C T S H E E T
Caffeine and the Body

Caffeine is the most widely accepted and
commonly consumed drug in the world. Caffeine
activates receptors in the brain and body that
counteract many of the inhibitory effects fatigue has It’s important to understand that every athlete
on mental and physical performance. It is now responds differently to varying amounts of caffeine,
widely considered an “ergogenic aid”, or something so dosing for performance should be done
that enhances performance. The NCAA is the only gradually and tested in training before use during
organization that restricts the amount of caffeine in competitions. Low doses of caffeine (≤3mg/kg of
an athlete’s system by limiting urine concentrations body weight or ~200mg) have been shown to be
to 15 ug/mL, which equates to ~500mg caffeine or ergogenic for a number of sports, and also carry
~6 to 8 cups of coffee 2 to 3 hours before an event. less risk of side effects.
Caffeine and Sport Performance

Positive Effects of Caffeine: Possible Side Effects of Caffeine:
• Enhances endurance exercise performance • Anxiety / nervousness
• Improves reaction time, concentration, and self- • Overstimulation / jitteriness
perceived energy levels • Mental confusion
• Low doses increase energy expenditure and • Elevated resting heart rate
oxygen uptake without changing perceived effort, • Restlessness
exercising heart rate, or fuel usage • Inability to focus
• Delays feelings of fatigue, and lessens sensations • Gastric irritant
of exertion and pain • Mild diuretic
• Reduces time to complete a set amount of work • Insomnia / disrupted sleep
• Addiction (from overuse and reliance)
* Positive effects can improve endurance (e.g.
triathlon), team (e.g. rugby, soccer), “stop-and-go” (e.g. * Side effects can inhibit performance in technical
golf, archery), and short-term, high-intensity sport sports and those with evening competitions if dose
performance (e.g. rowing, sprinting). or timing is inappropriate.

Strategies for Using Caffeine
Follow these guildelines to safely incorporate caffeine into training and competition with the help of a sport
dietitian. It is not necessary to limit caffeine consumption leading up to a competition in order gain a performance
benefit. Remember that caffeine is not a substitute for food, which provides energy from fat, carbohydrate, and
protein. Caffeine should never be used as an alternative for insufficient fueling and recovery!
• Timing
o Consume ~1 hour before training or competition.
o For exercise lasting longer than 2 hours, it may be helpful to “top up” with another low dose of caffeine.
Low doses (80-120mg) during prolonged exercise can be beneficial, even without having any before.
• Amount
o Tolerance is highly individualized, but 1-3 mg/kg is usually recommended.
o For example, recommendations for a 50 kg (110 lb.) female would be between 50mg - 150mg.
• Type
o Test different sources of caffeine in training to determine what is most effective (coffee, pills, gels).
o Avoid using energy drinks as they typically contain high concentrations of caffeine along with other
stimulants that could be derivatives of banned substances (e.g. geranium, ma huang).
Caffeine Content of Common Items

Product Caffeine (mg)
Energy Gels/Gummies 20-150

Caffeinated Soda (e.g. Cola, Diet Cola) 35-115

Be aware these ingredients
Caffeine Pills 100-200
Bottled Coffee (Pre-made) 75-200
(common in energy drinks) are
Migraine Headache Medication 130
also a source of caffeine:
Brewed Coffee (8 oz.) 60-150+

Guarana
Espresso Shot (1 oz.) 60-200+
Yerba Mate / Guayaki
Black Tea (8 oz.) 42-110+ Guayusa
Green Tea (8 oz.) 15-50+ Kola Nut
Milk Chocolate Bar (3.5 oz.) 12 Cacao
*Many of these items have wide variations in caffeine content
due to preparation methods, even in the same restaurant (e.g.
coffee, espresso, tea).

A L C O H O L
F A C T S H E E T
Alcohol and the Athlete

Alcohol impairs athletic performance mentally and
physically, extending beyond the night of drinking.
Understanding the consequences of excessive
drinking and being mindful of your alcohol
consumption can help keep you and your
teammates healthy, happy, and safe!

How does it affect performance?
Alcohol impairs your ability to regulate body How much is too much?
temperature and acts as a diuretic, leading to • Women: >2 drinks per day
dehydration. In combination with the effects listed • Men: >3 drinks per day
below, research has shown that “binge” drinking • Excessive or “binge” drinking = >2 drinks in 2 hrs

alcohol can decrease performance by as much as There is NO BENEFICIAL EFFECT of alcohol on sport
11.4% the day after drinking. The negative effects performance. It is best to avoid alcohol within 48 hours
of alcohol consumption on performance can last of training or competition.
for up to 72 hours!
• In the brain, it impairs motor skills like
increasing heart rate, perceived exertion, and blood
balance, coordination, and reaction time.
pressure while decreasing the ability of the heart to
• In muscle, it impairs blood flow, reducing
pump blood to other parts of the body.
muscle strength. The prevalence of
• Hormonally, testosterone decreases and estrogen
musculoskeletal injury is 30% higher in
increases, causing fluid retention and fat deposition
athletes who drink versus those who do not.
that can lead to weight gain. Low testosterone also
• In the liver, all processes shut down to
impairs the ability to increase muscle mass and
prioritize alcohol metabolism. This causes
strength.
low blood sugar and impairs the use of fat as
• Sleep quality is compromised. Alcohol disturbs deep
fuel, inhibiting positive training adaptations.
sleep cycles, which inhibits muscular repair and
• In the heart, it disturbs cardiovascular
synthesis in addition to new skill acquisition.
function (especially during a hangover),

Be Smart and Sensible if You Decide to Drink

• Plan in advance: Think about where you’re going, who you’re with, and training schedule tomorrow.
• Save it for special occasions: Drink when eating out rather than at home.
• Eat before or while you are drinking: Eating slows alcohol absorption and the rate of drinking. It is also
essential for recovery and replenishment of muscle energy stores after training or competition.
• Pace yourself: Space out alcoholic drinks with non-alcoholic drinks in between;; this slows consumption
and assists with hydration status (especially post training or competition the same day).
• Select low alcohol drinks: Choose lower alcohol beers such as pilsner or light beer;; have spirits mixed
with juice or soda water and ask for it in a “tall glass” with just one shot.
• Keep yourself busy: If you’re occupied, you tend to drink less. Dance, play pool or other games;; try not
to just sit around and drink.
• NEVER, EVER, EVER DRINK AND DRIVE!!! Do not wait until the end of the night;; designate a non-
drinking driver before leaving the house, or take a taxi.
• Remember all alcoholic beverages contain calories. Limit servings to avoid consuming empty calories.

COMMON DRINKS CALORIES

If I drink alcohol, I usually have:
Long Island Regular Coke (8 oz) 780
Long Island Diet Coke (8 oz) 740
Pina Colada (6 oz) 380
Mai Tai (4.5 oz) 350
Margarita (8 oz) 280
# drinks per night:______________________
Daiquiri (6 oz) 240
Mojito (8 oz) 220
Red bull & Vodka (10 oz) 210 # nights per week/month:________________
Jager Bomb (5 oz) 210
Vodka Tonic (8 oz) 200
Hard Cider (12 oz) 190 Estimated calories: _____________________
Rum & Coke (8 oz) 185
Martini (2.5 oz) 160 Athlete Recommendations:
Regular Beer 5% alcohol (12 oz) 140
Red Wine (5 oz) 125
White Wine (5 oz) 120
Light Beer 4.2% alcohol (12 oz) 110
Vodka or Tequila Shot (1.5 oz) 105
Sugar Free Red Bull & Vodka (10 oz) 105
Vodka Soda (8 oz) 105
1 Shot of 80 proof alcohol (1.5 oz) 100

*Serving sizes, and therefore calorie counts, may vary
based on the establishment.

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H Y D R A T I O N

THE UNITED STATES OLYMPIC COMMITTEE