This article is slightly scientific and has a few simple math calculations but don’t be afraid! If you read it and apply the ideas you will gain a significant advantage over your dehydrated competition. Failure to adequately hydrate on a daily basis, and especially during exercise, can lead to impaired heat dissipation. This can elevate body core temperature and increase the strain on the cardiovascular system. Performance can be negatively affected by a 2% drop in body weight due to fluid loss during exercise.Unfortunately, thirst is not the best indicator of when you should consume fluids. You may lose as much as 2-4% of your normal fluid levels during exercise before you will start to crave fluids. A thirsty athlete is already dehydrated and therefore performing below optimal levels. Environmental temperature and humidity, intensity and length of play, breathability of equipment and overall fitness level all affect how much fluid a player will lose during a practice, game or workout.Even though hockey is traditionally played in a cold environment, some of the ice arenas are quite warm, especially in the South and during summer league play. Some hockey players are also heavy sweaters (I have witnessed a professional hockey goalie lose 15 pounds in one triple overtime playoff game!) As a result, the one-size-fits-all approach to hydration is inadequate. In order to establish your sweat rate, it is important to weigh yourself before and after every workout, practice and game.Each player has to have their own hydration protocol based on their sweat rate. In order to calculate your sweat rate and fluid replacement needs during exercise, use the following equation:
Initial body weight =_______ lbs
Post-exercise body weight =_______lbs
Fluid loss = Post-exercise body weight – Initial body weight
Percentage body weight loss = Fluid loss / Initial body weight X 100%
Any percentage body weight loss greater than 2% signifies dehydration.
Every pound of body weight lost equals approximately 1 pint (16 oz.) of fluid.
Fluid loss (pints) = Total body weight loss (lbs)
Total sweat loss = Fluid loss (pints) + Amount of fluid consumed during the exercise (pints)
To stay hydrated within 2% of initial body weight, the athlete has a minimum fluid replacement rate.
Maximum allowable body weight loss = .02 X Initial body weight
The maximum allowable body weight loss can be converted into the maximal allowable sweatable fluid loss as 1 lb. = 1 pint
Minimum fluid replacement rate = Total sweat loss – Maximum allowable fluid loss x 16oz. / Duration of exercise (mins) X 15 mins
The minimum fluid replacement rate is the minimum amount of fluid that needs to be consumed every 15 minutes to maintain adequate hydration (maintain body weight within 2% of pre-exercise weight)
Maximum fluid replacement rate = Total sweat rate X 16 oz. / Duration of exercise (mins) X 15 mins
The maximum fluid replacement rate is the maximum amount of fluid that needs to be consumed every 15 minutes.
The minimum and maximum fluid replacement rate equations give the athlete a fluid consumption range every 15 minutes in order to maintain adequate hydration levels.
The following example will illustrate how the sweat rate and fluid replacement range is calculated:
Mario plays hockey for 2 hours and drinks a 16 oz. bottle of water during the game. He weighed in at 180 lbs. before and 176 lbs after the game.
Fluid loss = 180 – 176 = 4 lbs
Percentage body weight loss = 4 / 180 = 2.2% (dehydrated)
4 lbs of body weight loss = 4 pints of fluid
Total sweat loss = Fluid loss (4 pints) + Amount of fluid consumed during the exercise (16 oz. or 1 pint) = 5 pints (80 oz.)
Maximum allowable body weight loss = .02 X 180lbs = 3.6 lbs = 3.6 pints of sweatable fluid loss
Minimum fluid replacement rate = 5 pints – 3.6 pints x 16oz. / Duration of exercise (120 mins) X 15 mins = 2.8 oz. every 15 minutes
Maximum fluid replacement rate = 5 pints x 16 oz. / 120 mins X 15 mins = 10 oz. every 15 minutes
The recommended fluid intake for Mario during his hockey session is 2.8-10 oz. of fluid every 15 minutes.
This gives the player a range of fluid replacement to strive for every 15 minutes in order to maintain adequate hydration. Each athlete should have their own clear fluid bottle so that they can measure their individual fluid consumption as the exercise progresses. Proper hydration has to be practiced so that each player knows how much fluid intake is right for them during each workout, practice and game. Once you get your hydration intake right, you will reap the benefits of optimizing your performance in the weightroom and on the ice.
Dr. Chad Moreau is the President of HockeyOT.com, an online training site dedicated to improving the fitness level of hockey players of all levels. He was the former Strength & Conditioning/Nutrition Consultant for the Edmonton Oilers (NHL) and the Long Beach Ice Dogs (ECHL). For more information please visit hockeyot.com.
