Hydration & Electrolyte Replacement

[floridaorange]

So I've returned to the sport I love, after almost 20 years of being away. I'm 40 now and playing a full game of Lacrosse (I prefer not to take breaks), in the sweltering 100 degree Florida summer heat & humidity is a different ballgame compared to my days of playing college lax in San Diego.

The good news is, I performed well for having not touched a defense stick since college, the bad news I was extremely thirsty and couldn't drink enough water. Also didn't want to over consume because that can slow you down.

Can anyone recommend a better way to hydrate/stay cool/replace electrolytes?
I'll consume anything if it's good for me, taste matters not.

[overcoil]

Not to pretend or tread where a health specialist can help.

But if you have NOT acclimated to high body/ambient temperatures the unquenchable thirst is probably a warning sign. Too high a fluid intake can damage organs.

Then there is the salt ratio. Some (after play) drink a teaspoon of salt in 8 ounces of water or swish similar concentration of salt in their mouth and spit out.

If your thirst is unquenchable your probably too late in your fluid uptake.

gatorade (some have no food coloring ) is good, water is good. Fruit juices with added sugar can be an issue so some dilute fruit juice with water.

Keeping your head cool which keeps your brain cool is important.

And alcohol intake leading up to the day you play. Or certain foods leading up to game day, foods that may not digest well for you.

[UncleWede]

Sunday I worked 6+ hours building a chicken coop outside, 103, (but it's a DRY heat) I had 2 @ litre bottles of water with Liquid IV in it. I also consumed at least an additional litre of other fluids. I didn't pee until middle of dinner, but it wasn't a horrible, dark brown like I might have expected. Much less sugars than in things like gatorade, which is important for a type-1 diabetic.

For the record, I'm a "weekend warrior" when it comes to my house. I sit on my ass all day in A/C working computers. And I was in bed by around 8:00 that night

[dc503]

Get your hydration done early! With or without electrolyte, I'm doing tons of fluids days before major events if I'm serious about it - 3-4 hour bike road races.

It all varies on what you like for preference and what your body responds well to but I typically like to use either Tailwind Nutrition or Skratch Labs hydration mixes in my water bottles. They're gentle on the stomach and mild tasting.

[Todd0131]

When I ride mtb in the Texas summer heat I will drink Skratch Labs lemon lime. Keeps me nice and hydrated. No but bomb either, not super sweet.

[9M71]

I use ultima electrolyte powder, mix some (it comes with a serving spoon that is premeasured) into my water before sports or a workout. Sugar Free, 0 Calories, 0 Carbs - Gluten-Free, and all the other good stuff.

https://amzn.to/2GAK0n2

[tcphoto]

I try to keep drinking water, fruit juices or sports drinks throughout the day along with fresh fruit. Act like you're always training so you're prepared when you head out the door. I'm not a fan of "fitness aids, supplements or powders" because I want to be fit, I'm not posing or pretending that I'm an athlete so I try to do it naturally.

[9M71]

Originally Posted by tcphoto

I try to keep drinking water, fruit juices or sports drinks throughout the day along with fresh fruit. Act like you're always training so you're prepared when you head out the door. I'm not a fan of "fitness aids, supplements or powders" because I want to be fit, I'm not posing or pretending that I'm an athlete so I try to do it naturally.

I'm not carrying a giant branded bottle screaming SUPPLEMENTS on it around the gym. It dissolves into water and stays clear. No one would have known. Additionally i prefer electrolyte powder to fruit juices given the amount of sugars in them.

[floridaorange]

Really appreciate the various responses - this was exactly what I was looking for.

I drink lots of water all day every day and workout every day. I bring a gallon to the gym and almost finish it.

When I'm on the lax field there's no off button - so I need all the hydration and electrolyte replacement I can find, and I reckon the supplements have improved since 2002. Thanks again!

[Our03z4]

As someone who works out side in 90+ heat everyday I have a hard time staying hydrated. Only product I've found to actually work without making me feel sick is Liquid IV. Have a bunch of friends that also work in various industries outside and all use the same with great results. Costco recently had a great sale on it. Comes in little packets that you add to water. I drink one with 24oz of water before bed and one when I get home. It supposedly makes water work 3 times harder.

[davidr3]

Hydrate the day prior, and leading up to going out. I would also use gatorade for electrolytes but dillute it with water. Gatorade has way too much sugar and you may be feeling a sugar crash if you keep drinking it constantly.

[JP10]

Former lax and defense player myself! Hydrate the day prior, pretty sure you've mentioned in another thread that you drink a solid bit of water, so you're already on the right track. Hydrate leading up to, but don't over do it. Just consistently drink water, never to the point of being full. During the game just drink water, I like to grab one of those big body armor waters because they have potassium in them. I stay away from anything with sugar like gatorade or even the body armors (sports drink not the water). They will upset my stomach especially when it is scorching. Keep a water bottle on the back side of the net, being that it is a mens league no one should care. This way you can drink in-between offense and defense intervals.

Keep after it man!

[EricVR4]

Like others have said, plenty of water beforehand but for during/after I like the off-brand Pedialyte packets you mix in a water bottle. Bottles of Pedialyte Advanced Care+ was always my go to in my soccer/running days (as well as for hangovers lol) but I like the packets for ease-of-use while you're out.

My friends and I go hiking a lot every year and I always bring the packets with me. I just got back from 2 weeks of hiking in Utah (roughly 130 miles hiked) and temps were between 95-109 depending on the day. I used the packets as-needed and never had any issues. They're life savers.

[floridaorange]

^just ordered some, I don't recall it being that expensive in the past $40/litre went with a small box of packets to see if it helps.

Originally Posted by JP10

Former lax and defense player myself! Hydrate the day prior, pretty sure you've mentioned in another thread that you drink a solid bit of water, so you're already on the right track. Hydrate leading up to, but don't over do it. Just consistently drink water, never to the point of being full. During the game just drink water, I like to grab one of those big body armor waters because they have potassium in them. I stay away from anything with sugar like gatorade or even the body armors (sports drink not the water). They will upset my stomach especially when it is scorching. Keep a water bottle on the back side of the net, being that it is a mens league no one should care. This way you can drink in-between offense and defense intervals.

Keep after it man!

NICE! Played Box for the first time last night, so much fun, more physical than our Sunday game outside and I've never used a short stick in a game, turns out scoring goals is fun, especially with the short stick. Fairly certain I was the elder statesmen (lol) on the field, but I did pretty well, until my groin started bugging me... I think the pedialyte will help and potassium drink you mentioned. I will be doing my college warm ups too, not sure why I thought I could get away with not doing those now

[David70]

Played soccer most of my life, 7 marathons, 2 Ironman, 4 half Ironman, etc.

You should go into a match well hydrated and then drink somewhere in the middle, almost any electrolyte drink, mixed so it isn't too sweet and doesn't upset your stomach. Almost any electrolyte is ok, most overthink this and are trying to find "the best" when you need salt and minerals, possibly a few calories. The length of the match makes it so you don't need to add many calories, likely don't need a huge amount of electrolytes either.

Trying to go an extended time with no water in high heat is a mistake.

[EricVR4]

Originally Posted by floridaorange

^just ordered some, I don't recall it being that expensive in the past $40/litre went with a small box of packets to see if it helps.

Yeah the brand name stuff is way overpriced so for the packets I always go off-brand. Whether it be grocery store or CVS or whatever. They're usually $5-6 cheaper per box.

[floridaorange]

Originally Posted by David70

Trying to go an extended time with no water in high heat is a mistake.

I carry a gallon everywhere I go... it wasn't enough with 100% humidity and 100+ heat...

but ya, getting older is rough, speaking of mistakes, adding bengay to your sore groin. learned that last night.

[King Rudi]

Water. End of discussion. Anything else is a waste of money. Sports drinks have carbs and sugars, thus equating calories. Science and fact based - drink when you are thirsty. That's it. The 8 oz. a day bit is bullshit. Your body has a built in mechanism that lets you know when to drink, it's called thirst. Drink when you're thirsty, that's it; anything else is nothing more than a marketing ploy designed to get you to spend money on drinks that you don't need. If we needed sports drinks to survive, then how did humans survive before 1965.

While you excercise, your body goes into water conservation mode, which will cause your body to....you guessed it, retain water to stay hydrated. While your body is in this "mode," if you try to hydrate heavily at this point, the water (or sports drink) you just consumed has nowhere to go; thus creating exercise associated hyponatremia and it can kill you.

This thread alone is a solid nod in the direction of the marketing teams for beverage companies. They like to make things seem as if they are a way bigger problem than what they really are. Thirsty? Drink some water and go on with your day.

[JasonDot]

Originally Posted by King Rudi

Water. End of discussion. Anything else is a waste of money. Sports drinks have carbs and sugars, thus equating calories. Science and fact based - drink when you are thirsty. That's it. The 8 oz. a day bit is bullshit. Your body has a built in mechanism that lets you know when to drink, it's called thirst. Drink when you're thirsty, that's it; anything else is nothing more than a marketing ploy designed to get you to spend money on drinks that you don't need. If we needed sports drinks to survive, then how did humans survive before 1965.

While you excercise, your body goes into water conservation mode, which will cause your body to....you guessed it, retain water to stay hydrated. While your body is in this "mode," if you try to hydrate heavily at this point, the water (or sports drink) you just consumed has nowhere to go; thus creating exercise associated hyponatremia and it can kill you.

This thread alone is a solid nod in the direction of the marketing teams for beverage companies. They like to make things seem as if they are a way bigger problem than what they really are. Thirsty? Drink some water and go on with your day.

Right on, man. I'm with you on the natural way. Replace water with water. Need potassium? Coconut water and avocados.

[floridaorange]

Coconut water is a simple solution I overlooked, thank you!

[upstatedoc]

drink water and eat a banana

[JP10]

Originally Posted by floridaorange

NICE! Played Box for the first time last night, so much fun, more physical than our Sunday game outside and I've never used a short stick in a game, turns out scoring goals is fun, especially with the short stick. Fairly certain I was the elder statesmen (lol) on the field, but I did pretty well, until my groin started bugging me... I think the pedialyte will help and potassium drink you mentioned. I will be doing my college warm ups too, not sure why I thought I could get away with not doing those now

I never played box, a lot of indoor, but not box. Looks like a good ass time though, much more physical. That idea of putting the water bottle behind the net prolly wont work in that situation haha. Definitely a good idea to stretch out before getting into that, wouldn't recommend static stretches. I havent played in maybe 2 years now, every now and again I get an itch. With that said, doesn't seem like Lacrosse is too popular in my area. Much more popular in the area I am from (PA/MD/NJ). It's fairly popular in FL though right?