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The Hydration Debate: Making Sense of Mixed Messages

Hydration strategies used during exercise, training and competition seek to prevent over-/under-hydration and preserve performance, but it isn’t as simple as drinking throughout exercise. Research physiologist Robert W. Kenefick, PhD, FACSM, describes the current research on hydration strategies and provides practical applications for each method.

Course Objectives

  • Define the roles that hydration play in maintaining athlete health and performance – i.e., why hydration matters
  • Define factors to consider when developing hydration strategies for athletes
  • Identify the appropriate times to advise an athlete to drink to thirst vs. having a plan, the benefits of an individual hydration plan, and practical/effective hydration recommendations for athletes.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

0.75

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

SSE #161: Sweat Testing Methodology in the Field: Challenges and Best Practices

The amount of water and electrolytes (primarily sodium, Na+) lost as a consequence of thermoregulatory sweating during exercise can vary considerably within and among athletes. Some factors that cause the sweat rate variability: exercise intensity, environmental conditions, heat acclimation status, aerobic capacity, genetic predisposition, body size/composition, protective equipment, sex, diet and hydration status. Sweat testing can help to estimate individual sweating rates and sweat Na+ losses to guide personalized fluid and electrolyte replacement recommendations. However, it is important to note that if sweat testing is not done correctly and in a consistent manner, sweat testing results may vary and will be inaccurate. Based on study findings to date, as well as some practical considerations, current best practices in sweat testing in the field (including collection, storage, analysis and interpretation) are proposed.

Reference Article

SSE #161: Sweat Testing Methodology in the Field: Challenges and Best Practices

Course Objectives

Describe the literature and best practices for sweat testing methodology

Recognize the effect of methodological variations on sweating rate and sweat electrolyte concentrations

Utilize the best practices for sweat testing in the field

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/sports-science-exchange/Article/sse-161-sweat-testing-methodology-in-the-field-challenges-and-best-practices

SSE #158: Hydration and Thermal Strain in Youth Sports: Responses and Recommendations to Minimize Clinical Risk and Optimize Performance in the Heat

Ensuring adolescent athletes are healthy, sufficiently fit, rested, well hydrated, nourished, and progressively acclimatized to the heat is critical to minimizing the risk of exertional heat illness. In relation to individual health status and fitness, athletic activities should be appropriately modified as heat and humidity rise. With sufficient preparation, appropriate modification, and close monitoring, exertional heat illness is usually preventable.

Reference Article

SSE #158: Hydration and Thermal Strain in Youth Sports: Responses and Recommendations to Minimize Clinical Risk and Optimize Performance in the Heat

Course Objectives

  • Recognize the risks accompanying exertional heat illness in adolescents
  • Identify key factors leading to heat illness
  • Utilize the recommendations to prevent heat illness in adolescents

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/sports-science-exchange/Article/sse-158-hydration-and-thermal-strain-in-youth-sports-responses-and-recommendations-to-minimize-clinical-risk-and-optimize-performance-in-the-heat

SSE #153: Heat Acclimatization to Improve Athletic Performance in Warm-Hot Environments

Heat acclimatization (acclimation) occurs when repeated exercise-induced heat exposures are sufficiently stressful to invoke profuse sweating and elevate whole-body temperature. Biological adaptations to heat acclimation include reduced physiological strain, improved comfort, improved exercise capacity and a reduction in risk of serious heat illness during exposure to heat stress. Practical strategies to induce heat acclimation are discussed.

Reference Article

SSE #153: Heat Acclimatization to Improve Athletic Performance in Warm-Hot Environments

Course Objectives

  • Describe the mechanisms behind the exposure necessary to induce heat acclimatization.

  • Explain the benefits of allowing an athlete to heat acclimatize prior to an event or competition.

  • Utilize strategies to induce heat acclimation in a variety of athletes and settings.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

NSCA

0.1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/Article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

SSE #152: Hydration & Aerobic Performance: Impact of Environment

When sweat rates are high, ad libitum fluid intake is often not adequate to full replace sweat losses. This can result in cumulative body water deficits (Hypohydration) that can negatively impact aerobic performance, particularly in warm-hot environments. Hypohydration occurs at a body water deficit of >2% body mass loss. Mechanisms behind impaired aerobic performance are discussed.

Reference Article

SSE #152: Hydration & Aerobic Performance: Impact of Environment

Course Objectives

  • Describe the impact that metabolic intensity and the environment play in hydration and aerobic performance.
  • Discuss Hypohydration and which environmental conditions are likely to have the greatest impact on aerobic performance.
  • Utilize practical data, such as sweat rate, to develop a hydration strategy to support performance during aerobic exercise.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

NSCA

0.1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/Article/sse-152-hydration-and-aerobic-performance-impact-of-environment