Herbalife is the presentation and sports nutrition partner of the LA Galaxy. Herbalife dietitians work closely with the LA Galaxy technical staff to ensure we are maximizing their nutrition to support performance goals.
Hydration is a hot topic, especially during the hottest summer months. Read this article to learn about the basics of hydration, why it’s so important for athletic performance, how to easily determine if you’re well hydrated, and how we optimize hydration at LA Galaxy.
When most people think of hydration, they simply think of water.
Water plays many roles in the body, including:
● Lubrication and protection of joints and organs
● Promotion of adequate dissemination
● Supply of nutrients and oxygen through the blood
● Digestive regulation
Despite the obvious importance of water to the human body, true hydration is actually fluid balance. And electrolytes. In other words, you need water and electrolytes to be optimally hydrated. Additionally, athletes can especially benefit from electrolyte and carbohydrate sports drinks to maintain their blood sugar levels (and energy).
Electrolytes are minerals with an electrical charge that facilitate muscle contraction, nerve function, and cardiovascular function. These electrolytes include sodium, chloride, potassium, magnesium, calcium and phosphorus. Sodium is especially important for hydration because it helps retain water in the body.
Hydration and Performance1-4
Dehydration or a suboptimal hydration state can negatively impact athletic performance. Losing no more than 2% of your body weight through bodily losses (sweat = fluids + electrolytes) during exercise can help prevent the deleterious effects of underhydration and aid recovery. Losses greater than 5% are serious and are associated with reduced performance and pose health risks.
Some of the main signs and symptoms of dehydration or suboptimal hydration may include:
● Impaired cognitive function (reduced concentration and reaction times)
● Heat intolerance during exercise (heat stroke)
● Decreased stamina
● Increased ratings of perceived exertion
● Lack of appetite after training
● Dark urine (something darker than light yellow)
● Low urine volume
● Seizures due to lack of electrolytes
For athletes, some risk factors for dehydration (besides not drinking enough fluids and electrolytes) may include excessive sweating during intense workouts, training at high altitudes, or training in a hot, humid environment. humid. When you sweat, you lose both fluids and electrolytes (especially sodium and chloride – why sweat is salty!).
Approximately 50% of athletes (professional sports, collegiate sports, and youth sports) are underhydrated at the start of training. The performance losses and health risks described above are why refueling and replenishing fluids and electrolytes are of the utmost importance for athletes.
Each person has different daily hydration needs based on a multitude of factors, including body size and composition, activity levels and training volume, weather, altitude, medications, level of salt loss in sweat, etc. Drinking water throughout the day as well as sports drinks close to workout time can help your body succeed on and off the field.
The easiest way to gauge your adequate hydration is to pay attention to the color of your urine. Darker yellow or brown urine indicates that you need to focus on replenishing hydration levels in the body, while pale yellow urine means adequate hydration. Clear urine should not be the goal, as this can mean overhydration or fluid overload, which can lead to dangerous electrolyte imbalances.
Another method of self-assessing hydration is to compare your weight before and after training to determine how much fluid you need to replenish.
● 2-3 hours before training: sip at least 1 bottle of water
● 15 to 60 minutes before training: drink about half a bottle of water/sports drink and take your pre-workout weight
● During training: drink at least 1 bottle of water/sports drink for every hour of training
● Post workout: deduct your post-workout weight from your pre-workout weight and drink 1 bottle of water or sports drink for every pound of body weight lost
● Sip, don’t drink, your water!
At LA Galaxy, we offer a customizable electrolyte and carbohydrate sports drink from Herbalife24® called CR7 Drive. This electrolyte drink is often consumed before, during and/or after training depending on individual needs and preferences. We offer a team favorite slushie containing Herbalife24® CR7 Drive. Ice reduces core body temperature and CR7 Drive contains electrolytes to help you refuel post-workout.
We also promote the consumption of hydrating foods high in water and electrolytes (watery fruits and vegetables, salt) during our daily training table, and encourage athletes to pay attention to their thirst signals and any other sign of underhydration.
A few days before game day, we also assess athletes’ hydration status via urine specific gravity (USG) testing and body composition testing using bioelectrical impedance analysis. The combination of these two tests performed regularly allows sports dietitians to assess body water content and then provide personalized recommendations to help optimize hydration before match day.
1. Liska D, Mah E, Brisbois T, Barrios PL, Baker LB, Spriet LL. Narrative review of hydration and selected health outcomes in the general population. Nutrients. 2019;11(1):70. Published January 1, 2019. doi:10.3390/nu11010070
2. McDermott BP, Anderson SA, Armstrong LE et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Physically Active People. Train J Athl. 2017;52(9):877-895. doi:10.4085/1062-6050-52.9.02
3. Pellicer-Caller R, Vaquero-Cristóbal R, González-Gálvez N, Abenza-Cano L, Horcajo J, de la Vega-Marcos R. Influence of exogenous factors related to nutritional and hydration strategies and environmental conditions on the Fatigue in endurance sports: A systematic review with meta-analysis. Nutrients. 2023;15(12):2700. Published June 9, 2023. doi:10.3390/nu15122700
4. Dube A, Gouws C, Breukelman G. Effects of hypohydration and fluid balance on cognitive performance in athletes: a systematic review. Afr Health Sci. 2022;22(1):367-376. doi:10.4314/ahs.v22i1.45
5. Cheuvront SN, Sawka MN. Assessment of hydration in athletes. Gatorade Sports Science Institute. 2006. https://www.gssiweb.org/sports-science-exchange/article/sse-97-hydration-assessment-of-athletes
