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To cite this article: Susan M. Shirreffs & Michael N. Sawka (2011) Fluid and electrolyte needs for training, competition, and
recovery, Journal of Sports Sciences, 29:sup1, S39-S46, DOI: 10.1080/02640414.2011.614269
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Journal of Sports Sciences, 2011; 29(S1): S39–S46
Abstract
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Fluids and electrolytes (sodium) are consumed by athletes, or recommended to athletes, for a number of reasons, before,
during, and after exercise. These reasons are generally to sustain total body water, as deficits (hypohydration) will increase
cardiovascular and thermal strain and degrade aerobic performance. Vigorous exercise and warm/hot weather induce sweat
production, which contains both water and electrolytes. Daily water (4–10 L) and sodium (3500–7000 mg) losses in active
athletes during hot weather exposure can induce water and electrolyte deficits. Both water and sodium need to be replaced to
re-establish ‘‘normal’’ total body water (euhydration). This replacement can be by normal eating and drinking practices if
there is no urgency for recovery. But if rapid recovery (524 h) is desired or severe hypohydration (45% body mass) is
encountered, aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery for
subsequent competition.
Correspondence: S. M. Shirreffs, School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough LE11 3TU, UK.
E-mail: s.shirreffs@lboro.ac.uk
ISSN 0264-0414 print/ISSN 1466-447X online Ó 2011 Taylor & Francis
http://dx.doi.org/10.1080/02640414.2011.614269
S40 S. M. Shirreffs & M. N. Sawka
sweat-mediated hypohydration will act to increase Evans, Broad, & Shirreffs, 2007b). This evidence is
plasma osmolality but decrease plasma volume mostly in the form of measures of urine osmolality or
(IOM, 2005). Since sodium is the primary cation specific gravity made on athletes in these situations.
for the intracellular fluid space, its replacement is Only when exercise duration exceeds *60 min and
critical for re-establishing total body water (Nose, when the ambient temperature is high, is it likely that
Mack, Shi, & Nadel, 1988). Regardless of the mode fluid deficits during exercise will reach levels that are
of water loss responsible for inducing body water likely to have an effect on performance.
deficits, fluid loss will occur both in the intracellular
and extracellular fluid compartments (Costill, Coté,
Hydration and performance
& Fink, 1976) and reduce plasma (blood) volume.
Figure 1 provides the relationship of plasma volume The influence of hydration status on aerobic per-
reductions (from euhydration) relative to hypohydra- formance and to a lesser extent cognitive perfor-
tion level from sweat dehydration and diuretic mance has been studied widely, and consensus
administration (Cheuvront et al., 2010c). It should statements have been published in recent years
be noted, however, that since diuretics induce solute (IOM, 2005; Sawka et al., 2007). It is agreed that
loss, the loss of extracellular fluid and plasma is hypohydration will degrade aerobic performance
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greater. In addition, as mentioned above, diuretics (IOM, 2005; Sawka et al., 2007), but there is active
induce an iso-osmotic hypovolaemia rather than the debate regarding the mechanisms responsible
hypertonic hypovolaemia associated with sweat- (Cheuvront et al., 2010c; Sawka & Noakes, 2007).
induced hypohydration. Hypohydration increases heat storage and reduces
Hypohydration may occur prior to exercise or may one’s ability to tolerate exercise-induced heat strain
result from fluid loss during exercise. The former (IOM, 2005; Sawka et al., 2007). The increased heat
may be deliberate in an aim to reduce body mass in storage is mediated by reduced sweating rate and
weight category sports, or may be inadvertent due to reduced skin blood flow for a given core temperature
failure to ingest sufficient fluid to match ongoing (Sawka et al., 2007). The reduced ability to tolerate
losses. This is likely to be of concern to athletes exercise-heat strain is likely due to an inability to
competing in weight category sports. There are, sustain the required cardiac output and a reduction
however, some indications that many athletes may in maximal aerobic power thus increasing the relative
begin both training and competition in a state of fluid exercise intensity (Cheuvront, Carter, Castellani, &
deficit. Analysis of samples collected from elite Sawka, 2005). Hypohydration that exceeds 2% of
football (soccer) players before training revealed that body mass loss (*3% TBW) consistently degrades
a significant number had urine osmolality values that aerobic performance in temperate and warm/hot
were consistent with hypohydration (Shirreffs, environments. Kenefick and colleagues demon-
Sawka, & Stone, 2006). Perhaps more surprisingly, strated that hypohydration degrades time-trial per-
samples collected from players before a competitive formance to a greater extent with increasing heat
game revealed that 8 of the 20 outfield players had a stress (Kenefick, Cheuvront, Palombo, Ely, &
urine osmolality in excess of 900 mOsmol kg–1 Sawka, 2010). Their participants performed cycle
when they arrived for the game (Maughan, Watson, ergometer exercise for 30 min at a constant intensity
(50% V_ O2max) followed by a time-trial (total work
completed in 15 min). Four groups of participants
completed euhydration and hypohydration (74%
body mass) trials during compensable heat stress in
108C, 208C, 308C, and 408C environments. There-
fore, the environments had a modest effect on core
temperature (38.4–38.98C) but induced step-wise
increments (by *38C from 258C to 368C) in skin
temperature. Figure 2 presents the percent decre-
ment time-trial performance from euydration at each
skin temperature. When skin temperature was
4298C, time-trial performance was degraded by
*1.6% for each additional 18C increase in skin
temperature. Kenefick and colleagues’ (2010) phy-
siological data showed that a combination of high
skin blood flow with plasma (blood) volume reduc-
Figure 1. Plasma volume loss with hypohydration. Reprinted from
tions via cardiovascular strain appeared to
Cheuvront et al. (2010) with the permission of the American mediate the performance degradations. In addition,
Physiological Society. Castellani et al. (2010) recently demonstrated that
Fluid and electrolyte needs S41
studies are greater than what might be a meaningful least in part for the slower pace adopted by
impact in a competitive event. experienced runners when required to exercise in
It is also important to recognize that the artificial hot environments (Tucker, Rauch, Harley, &
environment of some laboratory studies may intro- Noakes, 2004). In addition, hypohydration might
duce confounding factors. In a study by Robinson increase thermal discomfort during exercise heat
et al. (1995), for example, the conclusion was that stress (Cheuvront et al., 2010c).
fluid ingestion during exercise did not sustain The increased sensation of effort when exercising
performance in a cycling time-trial. However, the in a dehydrated state is clearly important for the
participants in this study were required to drink very athlete, as it is likely to lead to a reduction in per-
large volumes: 629 ml cool flavoured water 5 min formance (Cheuvront et al., 2010c). It may, how-
before the start of exercise and a further 215 ml every ever, be of greater relevance in those who exercise for
10 min for the first 40 min of exercise. Perhaps health reasons: an increased sensation of effort may
unsurprisingly, the participants reported extreme be a factor in the early termination of an exercise
abdominal discomfort, which may well have ac- session and is also likely to discourage long-term
counted for the lack of a beneficial effect of fluid adherence to an exercise programme.
intake.
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recent reviews of the topic have arrived at similar individuals, a high skin temperature (with a modest
conclusions (e.g. Sawka et al., 2007). rise in core temperature) will markedly degrade
In addition, Montain and colleagues (Montain, aerobic performance. It is likely that both a high skin
Cheuvront, & Sawka, 2006) performed a mathema- temperature and high core temperature will increase
tical model of sodium consumption and drinking skin blood flow requirements to displace blood from
behaviour on plasma sodium, and demonstrated that the central circulation and therefore reduce cardiac
overdrinking (relative to sweating) is the primary filling, and thus stroke volume and possibly cardiac
factor mediating hyponatraemia and that consump- output. The hypovolaemia (reduced plasma/blood
tion of ‘‘sports beverages’’ containing sodium can volume) further contributes to decreased cardiac
delay its development. There has been no new filling and an inability to achieve a high maximal
emerging evidence to suggest that any electrolyte cardiac output.
other than the already identified sodium has a The effect of the ingested fluid temperature on the
significant role in hydration before, during or after rise in core temperature during 2 h of recumbent
exercise. Before exercise, sodium containing fluids, or cycling at 51% peak in a temperate environment of
foods containing sodium, can help retain any water 268C with relative humidity of 40% was investigated
consumed to establish euhydration prior to the start by Wimer et al. (Wimer, Lamb, Sherman, &
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of exercise when this is desired (Sawka et al., 2007). Swanson, 1997). Compared with ingesting 1350 ml
During exercise, sodium consumption along with of water at 388C, the ingestion of 1350 ml of drinks
water is recommended when exercise duration is at 0.58C attenuated the rise in rectal temperature.
more than 2 h or when significant amounts of This observation was subsequently confirmed by Lee
sodium losses (3–4 g) are likely to occur (Coyle, and Shirreffs (2007), who found that, compared with
2004), or when the volume of drink consumed is ingesting a litre of flavoured water at 508C, the acute
large enough that it may cause a significant reduction ingestion of the same volume of the same drink at
in plasma sodium concentration (Vrijens & Rehrer, 108C during 90 min of cycling at 53% peak in a
1999). After exercise, replacement of sodium and moderate environment (258C, relative humidity
restoration of sodium balance is a prerequisite for an 61%) attenuated the rise in rectal temperature.
effective restoration and maintenance of euhydration However, when drinks at 108C and 508C were
(Shirreffs, Taylor, Leiper, & Maughan, 1996), and consumed in four smaller aliquots of 400 ml each
no other electrolytes have been shown to play a at intervals during 90 min cycling at 50% peak in a
significant role in this. However, research in the last similar moderate environment (258C, relative hu-
few years has re-emphasized the importance of not midity 60%), the absolute rise in core temperature by
having too rapid a rehydration after exercise if a the end of exercise was similar with both drinks (Lee,
diuresis is to be avoided and euhydration is to be Shirreffs, & Maughan, 2008a).
achieved and maintained. The slowing of the A recent review of the literature (Burdon, O’Con-
appearance into the circulation of the rehydration nor, Gifford, & Shirreffs, 2010a) concluded that
fluid can be achieved by the drinking pattern ingestion of cold drinks may attenuate an exercise-
(Kovacs, Schmahl, Denden, & Brouns, 2002) or by induced rise in core temperature and improve
delaying the gastric emptying of the drink from the exercise performance in the heat (by 10%), but this
stomach into the intestine by, for example, increasing was based on only four studies (Lee & Shirreffs,
the carbohydrate content of the drink (Evans, 2007; Lee, Shirreffs, & Maughan, 2008a, 2008b;
Shirreffs, & Maughan, 2009a, 2009b). Mundel, Bunn, Hooper, & Jones, 2007) and the
findings of these studies were mixed. Since this
review, further research into exercise performance
Fluids and electrolytes for thermoregulation
has been conducted (Burdon et al., 2010b; Ross
An increase in body core temperature is a common et al., 2011; Siegel et al., 2010; Stanley, Leveritt, &
response to exercise, unless the intensity is low and/ Peake, 2010). Siegel and colleagues (2010) investi-
or the exercise is taking place in a cool environment. gated the effect of ice slurry ingestion (at –18C) on
An elevated body temperature may be related to early thermoregulatory responses and submaximal run-
fatigue or a reduction in the intensity at which ning time in the heat. Approximately 600 ml of the
exercise is performed (Gonzalez-Alonso et al., 1999; ice slurry or cold water (at 48C) was consumed
Nielsen et al., 1993; Tatterson, Hahn, Martin, & before running to exhaustion in a hot environment.
Febbraio, 2000); however, no study has indepen- Running time was longer after consuming ice slurry
dently examined the role of core temperature as skin (50.2 min) compared with cold water (40.7 min).
temperature has covaried (Cheuvront et al., 2010c). Ross and colleagues (2011) investigated the efficacy
As demonstrated by Ely et al. (Ely, Cheuvront, of combining external and internal cooling techni-
Kenefick, & Sawka, 2009) for euhydrated individuals ques on performance of a cycling time-trial in a hot
and by Kenefick et al. (2010) for hypohydrated and humid environment. The internal and external
S44 S. M. Shirreffs & M. N. Sawka
cooling was achieved by combining ingestion of a changes in the permeability of the blood–brain
sports drink ice slurry (approximately 1 L) with cold barrier induced by hyperthermia and/or dehydration
towel application to the torso and legs. The (Maughan, Shirreffs, & Watson, 2007a). A fixed
combined internal/external cooling was associated period of exercise results in elevation of the serum
with a 3% increase in power (*8 W) and 1.3% concentration of a brain-specific protein, S100b, if
improvement in performance time (*1:06 min) the exercise takes place in the heat but not when the
compared to a control trial when ad libitum ingestion same exercise is performed in a temperate environ-
of cold water (4 C) was allowed. Burdon and ment (Watson, Shirreffs, & Maughan, 2005). How-
colleagues (2010b) investigated the effects of con- ever, two recent studies have not supported the
suming approximately 1.7 L of a cold (48C) compared concept that heat stress (Cheuvront et al., 2008) or
with an approximately thermoneutral sports drink on hypohydration (Castellani et al., 2010) increase
performance in the heat. The drinks were consumed S100b during exercise. Therefore, it is unclear if
during 90 min of steady-state exercise prior to a there is an increase in the permeability of the blood–
15 min performance test. Significant improvements brain barrier to relatively large protein molecules
(4.9%) in performance were observed with cold drink with exercise-heat stress. In a further study, Watson
ingestion. Finally, Stanley and colleagues (2010) and colleagues showed that the provision of sufficient
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found no difference in cycling exercise performance fluid during prolonged exercise in a warm environ-
in hot, humid conditions when either an ice-slush ment to limit the rise in plasma osmolality that was
drink (at –0.88C) or a drink at 18.48C was consumed observed in a trial where no fluid was given was
in the rest period between 75 min of steady-state effective in preventing a rise in serum S100b
cycling and a performance trial. These recent studies (Watson, Black, Clark, & Maughan, 2006).
provide additional weight and validity to the previous
conclusions drawn from research in this area.
Conclusions
Hypohydration and hyperthermia can negatively
Consumption of fluids and electrolytes for
influence the physiological responses to exercise
thermoregulation
and aerobic exercise performance. These effects
Hypohydration reduces sweating and skin blood flow can, however, be reduced by consumption of
responses, thus increasing both core and skin appropriate fluids and electrolytes (sodium).
temperature. The mechanisms responsible for this
are increased plasma osmolality and reduced plasma
(blood volume), both of which are related to the Note
magnitude of hypohydration (IOM, 2005; Sawka The opinions or assertions contained herein are the
et al., 2005, Fortney et al., 1984). Since sodium is private views of the authors and are not to be
the primary cation for extracellular fluid, the sodium construed as official or as reflecting the views of the
deficits need to be replaced to re-establish extra- US Army or the US Department of Defense. Any
cellular fluid and total body water. citations of commercial organizations and trade
It might be expected, therefore, that ingestion of names in this report do not constitute an official
sufficient fluid to prevent a marked rise in serum Department of the Army endorsement of approval of
osmolality or minimize plasma volume reduction will the products or services of these organizations.
sustain thermoregulatory and thus cardiovascular
support for exercise. Therefore, the replacement of
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