Sawka Michael N, Burke Louise M, Eichner E Randy, Maughan Ronald J, Montain Scott J, Stachenfeld Nina S
Med Sci Sports Exerc. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597.
This Position Stand provides guidance on fluid replacement to sustain appropriate hydration of individuals performing physical activity. The goal of prehydrating is to start the activity euhydrated and with normal plasma electrolyte levels. Prehydrating with beverages, in addition to normal meals and fluid intake, should be initiated when needed at least several hours before the activity to enable fluid absorption and allow urine output to return to normal levels. The goal of drinking during exercise is to prevent excessive (>2% body weight loss from water deficit) dehydration and excessive changes in electrolyte balance to avert compromised performance. Because there is considerable variability in sweating rates and sweat electrolyte content between individuals, customized fluid replacement programs are recommended. Individual sweat rates can be estimated by measuring body weight before and after exercise. During exercise, consuming beverages containing electrolytes and carbohydrates can provide benefits over water alone under certain circumstances. After exercise, the goal is to replace any fluid electrolyte deficit. The speed with which rehydration is needed and the magnitude of fluid electrolyte deficits will determine if an aggressive replacement program is merited.
本立场声明为维持进行体育活动的个体适当水合状态的液体补充提供指导。预补水的目标是在开始活动时处于水合正常且血浆电解质水平正常的状态。除了正常饮食和液体摄入外，应在活动前至少数小时根据需要开始用饮料进行预补水，以使液体吸收并使尿量恢复到正常水平。运动期间饮水的目标是防止过度脱水（因水分缺乏导致体重减轻超过2%）以及电解质平衡过度变化，以免影响运动表现。由于个体之间的出汗率和汗液电解质含量存在很大差异，建议采用个性化的液体补充方案。个体出汗率可通过测量运动前后的体重来估算。在运动期间，在某些情况下，饮用含电解质和碳水化合物的饮料比仅饮用清水更有益。运动后，目标是补充任何液体电解质不足。所需补水速度和液体电解质不足的程度将决定是否值得采用积极的补充方案。
