Hydration. Clinical data suggest that older adults tend tomaintain a state of dehydration. With age, kidney function decreases, thirst signals become dulled and the body retains less water. According to copresenter Robert Kenefick, Ph.D, dehydration can affect an older athlete's ability to thermoregulate, which ultimately impairs performance.

 

Studies conducted by Dr. Costill show a steady decline in exercise performance (as measured by aerobic capacity) with a dehydration; a 1 percent loss of body weight yields nearly a 5 percent loss in aerobic capacity; a 2 percent loss of body weigh results in nearly 10 percent decline in exercise performance, and so on.

 

To ensure that older atheles are properly hydrated before, during and after exercising, (and\or competive events), share the recommendations outlined for all exercisers in the American College of Sports Medicine's (ACSM (http://www.acsm.org )) position stand on fluid replacement =>

 

According to ACSM, athletesa should be advised to drink 16 to 20 ounces on noncarbonated, non caffeinated fluid approximately 2 hours before physical activity (ACSM 1996). During activity, they should drinkl enough fluid tomatch sweat and urinary losses; this translates to 4 to 10 ounces (0.5 - 1.5 cups) of fluid every 15 to 20 minutes.

 

 

Small amounts of sodium have been shown to enchance fluid retention, so suggest that older athletes increase their sodium intake through diet or with sports drinks.

 

Fluids cooler than the ambient temperature and flavored to enhance palatability can enhance senior's fluid replacement.

 

Carbonated beverages can cause stomach bloating or throat burn, which may discourage one from consuming enough fluids to stay hydrated.

 

Seniors' athletic performance can be affected by chronic diseases such as hypertension, cardiovascular disease, asthma and visual impairment. Medications may also have an effect.