School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK.
Scand J Med Sci Sports. 2010 Oct;20 Suppl 2:59-69. doi: 10.1111/j.1600-0838.2010.01191.x.
Hypohydration - if sufficiently severe - adversely affects athletic performance and poses a risk to health. Strength and power events are generally less affected than endurance events, but performance in team sports that involve repeated intense efforts will be impaired. Mild hypohydration is not harmful, but many athletes begin exercise already hypohydrated. Athletes are encouraged to begin exercise well hydrated and - where opportunities exist - to consume fluid during exercise to limit water and salt deficits. In high-intensity efforts, there is no need, and may be no opportunity, to drink during competition. Most team sports players do not drink enough to match sweat losses, but some drink too much and a few may develop hyponatremia because of excessive fluid intake. Athletes should assess their hydration status and develop a personalized hydration strategy that takes account of exercise, environment and individual needs. Pre-exercise hydration status can be assessed from urine markers. Short-term changes in hydration can be estimated from the change in body mass. Sweat salt losses can be determined by collection and analysis of sweat samples. An appropriate drinking strategy will take account of pre-exercise hydration status and of fluid, electrolyte and substrate needs before, during and after exercise.
脱水 - 如果足够严重 - 会对运动表现产生不利影响，并对健康构成威胁。力量和力量型项目通常受影响较小，而涉及反复剧烈努力的团队运动项目的表现则会受损。轻度脱水无害，但许多运动员在开始运动时已经处于脱水状态。鼓励运动员在运动前充分补水，并在运动期间摄入液体，以限制水分和盐分的缺失。在高强度运动中，不需要也可能没有机会在比赛中饮水。大多数团队运动项目的运动员没有喝足够的水来弥补出汗损失，但有些人喝得太多，有些人可能会因为摄入过多的液体而导致低钠血症。运动员应评估自己的水合状态，并制定个性化的水合策略，考虑运动、环境和个人需求。运动前的水合状态可以通过尿液标志物来评估。通过测量体重的变化可以估计短期的水合变化。通过收集和分析汗液样本可以确定汗液中的盐分损失。适当的饮水策略将考虑运动前的水合状态以及运动前、运动中和运动后的液体、电解质和底物需求。
