Effects of an Active Lifestyle on Water Balance

Water is the most abundant chemical constituent of the human body, typically making up approximately two thirds of body mass, but body water content is maintained within relatively narrow limits by a number of regulatory mechanisms. Both a reduction (hypohydration) and increase (hyperhydration) in body water may, if sufficiently severe, lead to adverse health and performance consequences. Active lifestyles, warm climates, and high altitude, as well as some infectious illnesses, increase the likelihood of becoming hypohydrated due to an increase in water loss. Moderate reductions in body water result in changes in cardiovascular system function as well as altering cognitive function and mood. A significant number of elite athletes, recreational exercisers and those with active occupations begin their daily activities in a hypohydrated state and incur large sweat losses during periods of activity, and thus risk negative effects on physiological function. Sweat rate and fluid intake during physical exertion are highly variable between individuals suggesting that an individual hydration strategy may be necessary to avoid significant levels of hypohydration. Rehydration after the completion of physical activity may also be necessary to avoid starting further bouts of activity in a hypohydrated state. Undertaking physical activity in a hypohydrated state appears to increase an individual’s perceived exertion which may negatively influence exercise performance and self-selected exercise intensity, and may decrease the likelihood of further participation in physical activity. This is, therefore, an important consideration for public health as well as competitive sportspeople, be they elite or otherwise. Certain populations, such as the elderly, are more likely to become hypohydrated which may lead to other illnesses and contribute to morbidity and mortality

The Effect of Exercise Intensity on Subsequent Gastric Emptying Rate in Humans.

Previous investigations have suggested that exercise at intensities greater than 70% VO2max reduces gastric emptying rate during exercise, but little is known about the effect of exercise intensity on gastric emptying in the post-exercise period. To examine this, eight healthy subjects completed three experimental trials that included 30 minutes of rest (R), low intensity (L; 33% of peak power output) or high intensity (H; 10 x 1 min at peak power output followed by 2 min rest) exercise. 30 minutes after completion of exercise, participants ingested 595 mL of a 5% glucose solution and gastric emptying rate was assessed via the double sampling gastric aspiration method for 60 minutes. No differences (P > 0.05) were observed in emptying characteristics for total stomach volume or test meal volume between the trials and the quantity of glucose delivered to the intestine was not different between trials (P > 0.05). Half emptying times (Thalf) were not different (P = 0.902) between trials and amounted to (mean ± SD) 22 ± 9, 22 ± 9 and 22 ± 7 minutes during trial R, L and H respectively. These results suggest that exercise has little effect on post-exercise gastric emptying rate of a glucose solution

"Food First but Not Always Food Only": Recommendations for Using Dietary Supplements in Sport.

The term "food first" has been widely accepted as the preferred strategy within sport nutrition, although there is no agreed definition of this and often limited consideration of the implications. We propose that food first should mean "where practically possible, nutrient provision should come from whole foods and drinks rather than from isolated food components or dietary supplements." There are many reasons to commend a food first strategy, including the risk of supplement contamination resulting in anti-doping violations. However, a few supplements can enhance health and/or performance, and therefore a food only approach could be inappropriate. We propose six reasons why a food only approach may not always be optimal for athletes: (a) some nutrients are difficult to obtain in sufficient quantities in the diet, or may require excessive energy intake and/or consumption of other nutrients; (b) some nutrients are abundant only in foods athletes do not eat/like; (c) the nutrient content of some foods with established ergogenic benefits is highly variable; (d) concentrated doses of some nutrients are required to correct deficiencies and/or promote immune tolerance; (e) some foods may be difficult to consume immediately before, during or immediately after exercise; and (f) tested supplements could help where there are concerns about food hygiene or contamination. In these situations, it is acceptable for the athlete to consider sports supplements providing that a comprehensive risk minimization strategy is implemented. As a consequence, it is important to stress that the correct terminology should be "food first but not always food only.

Short-term dietary supplementation with fructose accelerates gastric emptying of a fructose but not a glucose solution

Objective Short-term dietary glucose supplementation has been shown to accelerate the gastric emptying rate of both glucose and fructose solutions. The aim of this study was to examine gastric emptying rate responses to monosaccharide ingestion following short-term dietary fructose supplementation. Methods The gastric emptying rate of a fructose solution containing 36 g of fructose and an equicaloric glucose solution containing 39.6 g glucose monohydrate were measured in 10 healthy non-smoking men with and without prior fructose supplementation (water control) using a randomized crossover design. Gastric emptying rate was assessed for a period of 1 h using the [13C]breath test with sample collections at baseline and 10-min intervals following drink ingestion. Additionally, appetite ratings of hunger, fullness, and prospective food consumption were recorded at baseline and every 10 min using visual analog scales. Results Increased dietary fructose ingestion resulted in significantly accelerated half-emptying time of a fructose solution (mean = 48, SD = 6 versus 58, SD = 14 min control; P = 0.037), whereas the emptying of a glucose solution remained unchanged (mean = 85, SD = 31 versus 78, SD = 27 min control; P = 0.273). Time of maximal emptying rate of fructose was also significantly accelerated following increased dietary fructose intake (mean = 33, SD = 6 versus 38, SD = 9 min control; P = 0.042), while it remained unchanged for glucose (mean = 45, SD = 14 versus 44, SD = 14 min control; P = 0.757). No effects of supplementation were observed for appetite measures. Conclusion Three d of supplementation with 120 g/d of fructose resulted in an acceleration of gastric emptying rate of a fructose solution but not a glucose solution

Optimizing the restoration and maintenance of fluid balance after exercise-induced dehydration

Hypohydration, or a body water deficit, is a common occurrence in athletes and recreational exercisers following the completion of an exercise session. For those who will undertake a further exercise session that day, it is important to replace water losses to avoid beginning the next exercise session hypohydrated and the potential detrimental effects on performance that this may lead to. The aim of this review is to provide an overview of the research related to factors that may affect post-exercise rehydration. Research in this area has focused on the volume of fluid to be ingested, the rate of fluid ingestion and on fluid composition. Volume replacement during recovery should exceed that lost during exercise to allow for ongoing water loss however ingestion of large volumes of plain water results in a prompt diuresis, effectively preventing longer term maintenance of water balance. Addition of sodium to a rehydration solution is beneficial for maintenance of fluid balance due to its effect on extracellular fluid osmolality and volume. The addition of macronutrients, such as carbohydrate and protein, can promote maintenance of hydration by influencing absorption and distribution of ingested water which, in turn, effects extracellular fluid osmolality and volume. Alcohol is commonly consumed in the post-exercise period and may influence post-exercise rehydration as will the co-ingestion of food. Future research in this area should focus on providing information related to optimal rates of fluid ingestion, advisable solutions to ingest during different duration recovery periods and confirmation of mechanistic explanations for the observations outlined

Proposal of a Nutritional Quality Index (NQI) to Evaluate the Nutritional Supplementation of Sportspeople

Background: Numerous supplements are used by sportspeople. They are not always appropriate for the individual or the sports activity and may do more harm than good. Vitamin and mineral supplements are unnecessary if the energy intake is sufficient to maintain body weight and derives from a diet with an adequate variety of foods. The study objectives were to evaluate the main nutrients used as supplements in sports and to propose a nutritional quality index (NQI) that enables sportspeople to optimize their use of supplements and detect and remedy possible nutritional deficits. Material and Methods: A nutritional study was performed in 485 sportspeople recruited from Centros Andaluces de Medicina del Deporte, (CAMD). All completed socio-demographic, food frequency, and lifestyle questionnaires. The nutritional quality of their diet and need for supplementation were evaluated by scoring their dietary intake with and without supplementation, yielding two NQI scores (scales of 0-21 points) for each participant. Results: A superior mean NQI score was obtained when the supplements taken by participants were not included (16. 28 (SD of 3.52)) than when they were included (15.47 (SD: 3.08)), attributable to an excessive intake of some nutrients through supplementation. Conclusions: These results indicate that sportspeople with a varied and balanced diet do not need supplements, which appear to offer no performance benefits and may pose a health risk.The authors are grateful to the Junta de Andalucía, Spain (Research Group AGR-255“Nutrition. Diet and Risk Assessment”), a collaboration agreement with the Andalusian Centres of Sports Medicine (Junta de Andalucía) and the FPU program of the Spanish Ministry of Education and Science. Study participants were recruited through the project “Nutritional and diet assessment methodologies applied to the Andalusian sportsperson in Andalusian Sports centres”, Research project FMD2010SC0071 of the Junta de Andalucía

Water and sodium intake habits and status of ultra-endurance runners during a multi-stage ultra-marathon conducted in a hot ambient environment: an observational field based study

<p>Abstract</p> <p>Background</p> <p>Anecdotal evidence suggests ultra-runners may not be consuming sufficient water through foods and fluids to maintenance euhydration, and present sub-optimal sodium intakes, throughout multi-stage ultra-marathon (MSUM) competitions in the heat. Subsequently, the aims were primarily to assess water and sodium intake habits of recreational ultra-runners during a five stage 225 km semi self-sufficient MSUM conducted in a hot ambient environment (T_max range: 32°C to 40°C); simultaneously to monitor serum sodium concentration, and hydration status using multiple hydration assessment techniques.</p> <p>Methods</p> <p>Total daily, pre-stage, during running, and post-stage water and sodium ingestion of ultra-endurance runners (UER, <it>n</it> = 74) and control (CON, <it>n</it> = 12) through foods and fluids were recorded on Stages 1 to 4 by trained dietetic researchers using dietary recall interview technique, and analysed through dietary analysis software. Body mass (BM), hydration status, and serum sodium concentration were determined pre- and post-Stages 1 to 5.</p> <p>Results</p> <p>Water (overall mean (SD): total daily 7.7 (1.5) L/day, during running 732 (183) ml/h) and sodium (total daily 3.9 (1.3) g/day, during running 270 (151) mg/L) ingestion did not differ between stages in UER (<it>p</it> < 0.001 <it>vs</it>. CON). Exercise-induced BM loss was 2.4 (1.2)% (<it>p</it> < 0.001). Pre- to post-stage BM gains were observed in 26% of UER along competition. Pre- and post-stage plasma osmolality remained within normal clinical reference range (280 to 303 mOsmol/kg) in the majority of UER (<it>p</it> > 0.05 <it>vs</it>. CON pre-stage). Asymptomatic hyponatraemia (<135 mmol/L) was evident pre- and post-stage in <it>n</it> = 8 UER, corresponding to 42% of sampled participants. Pre- and post-stage urine colour, urine osmolality and urine/plasma osmolality ratio increased (<it>p</it> < 0.001) as competition progressed in UER, with no change in CON. Plasma volume and extra-cellular water increased (<it>p</it> < 0.001) 22.8% and 9.2%, respectively, from pre-Stage 1 to 5 in UER, with no change in CON.</p> <p>Conclusion</p> <p>Water intake habits of ultra-runners during MSUM conducted in hot ambient conditions appear to be sufficient to maintain baseline euhydration levels. However, fluid over-consumption behaviours were evident along competition, irrespective of running speed and gender. Normonatraemia was observed in the majority of ultra-runners throughout MSUM, despite sodium ingestion under benchmark recommendations.</p

Nutrition Strategies for Triathlon

Contemporary sports nutrition guidelines recommend that each athlete develop a personalised, periodised and practical approach to eating that allows him or her to train hard, recover and adapt optimally, stay free of illness and injury and compete at their best at peak races. Competitive triathletes undertake a heavy training programme to prepare for three different sports while undertaking races varying in duration from 20 min to 10 h. The everyday diet should be adequate in energy availability, provide CHO in varying amounts and timing around workouts according to the benefits of training with low or high CHO availability and spread high-quality protein over the day to maximise the adaptive response to each session. Race nutrition requires a targeted and well-practised plan that maintains fuel and hydration goals over the duration of the specific event, according to the opportunities provided by the race and other challenges, such as a hot environment. Supplements and sports foods can make a small contribution to a sports nutrition plan, when medical supplements are used under supervision to prevent/treat nutrient deficiencies (e.g. iron or vitamin D) or when sports foods provide a convenient source of nutrients when it is impractical to eat whole foods. Finally, a few evidence-based performance supplements may contribute to optimal race performance when used according to best practice protocols to suit the triathlete’s goals and individual responsiveness

The Effects of Sodium Phosphate Supplementation on Physiological Responses to Submaximal Exercise and 20 km Cycling Time-Trial Performance

The aim of this study was to examine the effects of sodium phosphate (SP) supplementation on 26 physiological responses to submaximal exercise and 20 km cycling time-trial performance. Using a 27 randomised, double-blind, crossover design, 20 endurance-trained male cyclists (age: 31 ± 6 years; 28 height: 1.82 ± 0.07 m; body mass: 76.3 ± 7.0 kg; maximal oxygen uptake [V̇O2max]: 57.9 ± 5.5 mL·kg-29 1·min-1) completed two supplementation trials separated by a 14-day washout period. The trials 30 consisted of 10 minutes of cycling at 65% V̇O2max followed by a 20 km time-trial. Expired air was 31 monitored throughout each trial for the evaluation of V̇O2, minute ventilation (V̇E), and respiratory 32 exchange ratio (RER). Heart rate was monitored during each trial along with ratings of perceived 33 exertion (RPE) and blood lactate concentration. For four days before each trial, participants ingested 50 34 mg∙kg fat-free-mass-1·day-1 of either SP or placebo. There were no effects (p ≥ 0.05) of supplementation 35 on physiological responses during cycling at 65% V̇O2max. There were also no effects of 36 supplementation on time-trial performance (placebo: 32.8 ± 2.2 mins; SP: 32.8 ± 2.3 mins). 37 Nevertheless, relative to placebo, SP increased V̇E (mean difference: 3.81 L·min-1; 95% likely range: 38 0.16-7.46 L·min-1), RER (mean difference: 0.020; 95% likely range: 0.004-0.036), and RPE (mean 39 difference: 0.39; 95% likely range: 0.04-0.73) during time-trials; as well as post time-trial blood lactate 40 concentration (mean difference: 1.06 mmol·L-1; 95% likely range: 0.31-1.80 mmol·L-1). In conclusion, 41 SP supplementation has no significant effects on submaximal physiological responses or 20 km time-42 trial performance