Robert Murray is Director at Gatorade Exercise Physiology Laboratory, Gatorade Sports Science Institute, 617 Main Street, Barrington, IL 60010.
J Athl Train. 1996 Jul;31(3):248-52.
To present the recent research that underscores the value of preventing both dehydration and hyperthermia. Such efforts will improve the athlete's capacity to perform physical activity and reduce the risk of heat-related problems.
Data were drawn from an extensive review of the scientific literature over the past 50 years with an emphasis on recent research (> 1990) that focuses on the physiological and performance benefits of fluid replacement.
Even low levels of dehydration (eg, less than a 2% loss of body weight) impair cardiovascular and thermoregulatory response and reduce the capacity for exercise. Heat exposure also reduces the athlete's ability to train and compete, an effect that can be independent of hydration status. Even if athletes are well hydrated, hot weather alone will reduce their capacity to exercise. Optimal performance is possible only when dehydration and hyperthermia are minimized by ingesting ample volumes of fluid during exercise and by taking common-sense precautions in keeping cool. Recent research has demonstrated that consuming fluid in volumes approximating sweat loss maintains important physiological functions and significantly improves exercise performance, even during exercise lasting only 1 hour. Carbohydrate ingestion also improves exercise performance, an effect that is independent of, and additive to, preventing dehydration. CONCLUSION/APPLICATION: Athletes should follow an aggressive fluid replacement and temperature regulation regimen. Successful implementation of this regimen requires that athletic trainers, coaches, athletes, and support personnel are made aware of the benefits of adequate fluid replacement, that appropriate fluid replacement strategies are developed and implemented, that athletes have the opportunity to train themselves to ingest larger volumes of fluid more frequently, and that other practical steps are taken to keep athletes cool during both training and competition.
介绍最近的研究成果，强调预防脱水和体温过高的重要性。这些努力将提高运动员进行身体活动的能力，并降低与热有关的问题的风险。
数据来自过去 50 年对科学文献的广泛回顾，重点是最近的研究（> 1990 年），这些研究侧重于液体替代的生理和性能益处。
即使是轻度脱水（例如，体重减轻不到 2%）也会损害心血管和体温调节反应，并降低运动能力。热暴露也会降低运动员的训练和比赛能力，这种影响可能与脱水状态无关。即使运动员水分充足，炎热的天气也会降低他们的运动能力。只有通过在运动期间摄入充足的液体并采取常识性的降温措施来最小化脱水和体温过高，才能实现最佳表现。最近的研究表明，摄入接近汗液流失量的液体可以维持重要的生理功能，并显著提高运动表现，即使在仅持续 1 小时的运动中也是如此。碳水化合物的摄入也可以提高运动表现，这种效果独立于预防脱水，并且可以增强其效果。
结论/应用：运动员应遵循积极的液体补充和体温调节方案。成功实施该方案需要让运动教练、教练、运动员和支持人员了解充足液体补充的益处，制定和实施适当的液体补充策略，让运动员有机会训练自己更频繁地摄入更大的液体量，并采取其他实际措施在训练和比赛期间让运动员保持凉爽。
