School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, UK.
Scand J Med Sci Sports. 2010 Oct;20 Suppl 3:40-7. doi: 10.1111/j.1600-0838.2010.01207.x.
Dehydration, if sufficiently severe, impairs both physical and mental performance, and performance decrements are greater in hot environments and in long-lasting exercise. Athletes should begin exercise well hydrated and should drink during exercise to limit water and salt deficits. Many athletes are dehydrated to some degree when they begin exercise. During exercise, most drink less than their sweat losses, some drink too much and a few develop hyponatraemia. Athletes should learn to assess their hydration needs and develop a personalized hydration strategy that takes account of exercise, environment and individual needs. Pre-exercise hydration status can be assessed from urine frequency and volume, with additional information from urine color, specific gravity or osmolality. Changes in hydration status during exercise can be estimated from the change in body mass: sweat rate can be estimated if fluid intake and urinary losses are also measured. Sweat salt losses can be determined by collection and analysis of sweat samples. An appropriate, individualized drinking strategy will take account of pre-exercise hydration status and of fluid, electrolyte and substrate needs before, during and after a period of exercise.
脱水如果严重到一定程度，会损害身体和精神表现，在炎热环境中和长时间运动中，表现下降更为明显。运动员应在充分补水的情况下开始运动，并在运动过程中饮水，以限制水和盐的缺失。许多运动员在开始运动时已经处于某种程度的脱水状态。在运动过程中，大多数人喝的水少于出汗流失的水，有些人喝得太多，还有少数人会出现低钠血症。运动员应该学会评估自己的水分需求，并制定个性化的补水策略，考虑运动、环境和个人需求。可以通过尿频率和尿量来评估运动前的水合状态，尿液颜色、比重或渗透压可以提供更多信息。可以通过体重变化来估计运动过程中水分状态的变化：如果同时测量液体摄入量和尿液损失量，就可以估算出汗率。可以通过收集和分析汗液样本来确定汗液中的盐损失量。适当的个性化饮水策略将考虑运动前的水合状态以及运动前、运动中和运动后期间的液体、电解质和底物需求。
