Nutrition for Athletes Over 50 The one sneaky takeaway that struck me in this great piece by registered dietician & specialist in sports dietetics, Angie Asche of Eleat Sports Nutrition - as we age, it may get harder to detect thirst via brain receptors…
Translation: Athletes over 50 may be more susceptible to dehydration. Remember, dehydration undermines your energy levels, physical performance, and the health of tissues such as muscles and tendons. It has been shown that even a 3% drop in body weight from water loss can lead to impaired performance and strength during resistance training exercises.
A few pro tips on staying hydrated:
Women typically require approximately 90-100 ounces of water daily while men require around 120-130 ounces daily. (This assumes minimal physical activity)
Plan to consume 12-16 ounces of water per every 10-15 minutes of moderate to vigorous physical activity or exercise.
If you are participating in moderate to vigorous exercise for more than 90 minutes, in hot conditions, or at altitude, an electrolyte/carbohydrate drink is recommended.
Rehydrate with 16-24 ounces of fluid for every pound of sweat lost (not necessarily all at once). Rehydrate gradually and comfortably.
On average people lose around 2 pounds of sweat in an hour of vigorous exercise.
You can lose up to 900 mg of sodium per 2 pounds of sweat lost. Be sure to tap into an electrolyte drink that is rich in sodium, potassium, and magnesium if you are regularly participating in vigorous physical activity. Here’s a performance knowledge gem for ya: Sea salt has magnesium, potassium, iron, zinc, calcium amongst other electrolytes and minerals that are key in keeping hydration topped off.
Whether it’s just water or an electrolyte-rich drink, be sure to sip throughout the day instead of chugging large amounts at once less often. Chugging can cause electrolyte imbalances that make it hard for your body to benefit from or reach equilibrium/proper hydration levels.
References:
Impact of Dehydration on a Full Body Resistance Exercise Protocol
Hydration Status in Older Adults: Current Knowledge & Future Challenges