Drinking Strategies: Planned Drinking Versus Drinking to Thirst
- 9k Downloads
In humans, thirst tends to be alleviated before complete rehydration is achieved. When sweating rates are high and ad libitum fluid consumption is not sufficient to replace sweat losses, a cumulative loss in body water results. Body mass losses of 2% or greater take time to accumulate. Dehydration of ≥ 2% body mass is associated with impaired thermoregulatory function, elevated cardiovascular strain and, in many conditions (e.g., warmer, longer, more intense), impaired aerobic exercise performance. Circumstances where planned drinking is optimal include longer duration activities of > 90 min, particularly in the heat; higher-intensity exercise with high sweat rates; exercise where performance is a concern; and when carbohydrate intake of 1 g/min is desired. Individuals with high sweat rates and/or those concerned with exercise performance should determine sweat rates under conditions (exercise intensity, pace) and environments similar to that anticipated when competing and tailor drinking to prevent body mass losses > 2%. Circumstances where drinking to thirst may be sufficient include short duration exercise of < 1 h to 90 min; exercise in cooler conditions; and lower-intensity exercise. It is recommended to never drink so much that weight is gained.
The two most common schools of thought regarding the best fluid intake practices during exercise are programmed drinking versus drinking to thirst or ad libitum drinking [1, 2]. These fluid consumption practices have been a topic of recent debate in the literature [3, 4]. Consensus statements and sports medicine society position stands either focus on maintaining performance and reducing cardiovascular and thermoregulatory strain, in the case of the American College of Sports Medicine guidelines , or preventing hyponatremia, in the case of the Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference . Differences in emphasis have resulted in recommendations for fluid intake strategies that may appear to be at odds, with one position stand recommending programmed drinking  while a consensus statement  recommends an ad libitum/drink to thirst strategy. Despite apparent differences, both strategies seek to prevent over/under hydration and preserve performance. However, the success of either strategy will depend on the context of the event (duration, intensity, and environment), the characteristics of the individual (fitness, acclimatization status, etc.), and the goals of the individual exercising, training, or competing.
2 Definitions and Objectives of ‘Programmed Drinking’ and ‘Drink to Thirst’
Defining the terminology of each fluid intake strategy is important to avoid confusion and so that specific differences between the two strategies can be fully understood. For the purposes of this review, the operational definitions provided in Sects. 2.1 and 2.2 are used.
2.1 Programmed Drinking: The Use of a Pre-Established Drinking Plan
While drinking to thirst could be included in the definition of programmed drinking, typically this term refers to drinking predetermined amounts of fluid with the purpose of minimizing fluid losses. This fluid intake strategy is based on the fact that there is considerable variability in sweating rates and sweat electrolyte concentrations between individuals, thus requiring a customized fluid replacement program. The objective of programmed drinking is to prevent dehydration and over-drinking (± 2% body mass) by drinking to approximate sweat losses, with the goal of attenuating potential exercise performance impairment, reducing cardiovascular and thermoregulatory strain associated with dehydration, decreasing the risk of heat illness (heat exhaustion, heat stroke), and preventing hyponatremia . Determination of sweat rate can be accomplished by measuring acute changes in body weight before and immediately after exercise. In the absence of drinking, change in body weight can be used as an approximation of the volume of sweat lost (e.g., 1 kg = 1 L); however, there may be some small sources of error in this assumption.
2.2 Drinking to Thirst: The Use of the Sensation of Thirst as the Only Stimulus to Drink
For the most part, ‘drink to thirst’ has been used inter-changeably with ‘ad libitum drinking’ . ‘Ad libitum drinking’ is defined as the consumption of fluid whenever, and in whatever volume, desired [8, 9]. A recent study investigating the differences between ‘drinking to thirst’ and ‘ad libitum’ drinking reported that when volunteers were instructed to use either strategy, the physiologic and perceptual outcomes were similar . For the purposes of this review, the use of ‘ad libitum’ drinking in the literature is taken to mean ‘drinking to thirst’ and these terms are used synonymously. The objective of ‘drinking to thirst’ is to use the innate thirst mechanism to guide fluid consumption with the goal of preventing the development of exercise-associated hyponatremia (EAH) and excessive dehydration .
3 Fluid Balance and Thirst
It should also be appreciated that the mechanisms that stimulate the sensation of thirst are subject to numerous influences  and sensitivity to these signals during exercise is likely different given the physiological state during exercise (elevated heart rate and respiration; decrease in renal blood flow and plasma volume; elevation in anti-diuretic and other fluid regulatory hormones, etc.) compared to rest. Further, it should be recognized that when dealing with exercising children or elderly individuals, the sensation of thirst has been reported to be less sensitive for both populations .
4 Dehydration: Physiological Responses and Exercise Performance
The majority of the dehydration/exercise performance literature suggests that during exercise, dehydration increases physiological strain as measured by elevations in core temperature, heart rate, and perceived exertion responses . Also, the greater the body water deficit, the greater the increase in physiological strain [21, 36, 37, 38]. As discussed in Sect. 3, when dehydration occurs due to sweat loss, a state of hyperosmotic hypovolemia results and increases proportionally to the decrease in total body water . The resulting hyperosmolality can delay thermoregulatory cutaneous vasodilation and sweating, increasing thresholds for both [39, 40]. As a result, dehydration reduces the sweating rate for any given body core temperature, decreases evaporative heat loss , and increases heat storage [39, 41]. Due to a reduction in circulating plasma volume, heart rate increases secondary to a reduction in stroke volume [42, 43]. Heat stress in combination with dehydration further exacerbates these cardiovascular responses because it creates competition between the central and peripheral circulation for limited blood volume , which further magnifies the physiologic strain for a given exercise task [36, 37, 38].
Many of the studies reviewed were conducted in a laboratory, which can be considered to be a limitation, as laboratory conditions are less ecologically valid by design. Valid criticisms include achievement of dehydration before (rather than during) exercise and unrealistically low air flow rates. However, a review of dehydration studies where water loss occurred during exercise had similar conclusions . Furthermore, in one of the better examples of a field-valid study of endurance sport, Casa et al.  examined the impact of dehydration (~ 2% body mass loss) on trail running performance. Run times were ~ 5% slower when completing the race while dehydrated.
The threshold of ± 2% body mass loss appears to be significant in regards to a number of factors, including fluid conservation, stimulation of thirst, and impairment of thermoregulatory and cardiovascular function and exercise performance. Thus, it stands to reason that during exercise, a fluid replacement strategy that maintains hydration state within ± 2% body mass would be successful in the preservation of physiological and exercise performance. As demonstrated by our fluid need predictions, fluid loss of 2% body mass takes time to accumulate and will be dependent on the environment, exercise intensity, and duration of the event.
5 Ad Libitum Drinking and Exercise Performance
Ad libitum or drink to thirst studies involving endurance running  and half marathon  and marathon  events have reported greater cardiovascular and thermoregulatory strain  but no differences in plasma volume or osmolality , and no differences in running performance [24, 50, 51]. Ad libitum cycling studies have reported that cardiovascular responses , thermoregulation [52, 53], and performance [52, 53] are not different from programmed drinking. In contrast, Bardis et al.  recently compared ad libitum with prescribed drinking during a 30 km cycling performance in the heat and concluded that matching fluid intake with sweat losses provided a performance advantage due to lower thermoregulatory strain and greater sweating responses. Ultra-running studies examining ad libitum drinking have concluded that this strategy led to no incidences of hyponatremia  and did not impact performance despite body mass losses > 3% [56, 57] and conclude that drinking beyond thirst is not required to maintain hydration during ultra-endurance events. Where ultra-endurance exercise (activity consisting of many hours/days) is concerned, it is important to mention that these activities can result in significant non-fluid mass losses and non-water fluxes that make determination of body mass changes, and thus fluid losses, difficult to determine and interpret.
Overall, the findings of the ad libitum/drink to thirst literature support the idea that maintaining fluid balance within ± 2% body mass is dependent on the environment, exercise intensity, and duration of the event. Ad libitum/drink to thirst studies have been conducted in low ambient temperatures [50, 55], during events of 2 h or less [24, 50, 52, 53], and in ultra-events that are longer in duration and tend to have lower exercise intensities [55, 56, 57], they tend to have lower exercise intensities. Many of the ad libitum/drink to thirst studies have been performed in field settings or during competition (vs. laboratory) where there is greater air flow, greater convective heat loss and, as a result, reduced cardiovascular and thermoregulatory strain. Also, in the majority of field studies or competitions, volunteers started exercise in a euhydrated state and progressively dehydrated during the event or trial. Thus, ≥ 2% body mass loss may not be achieved until the end of the event, or not at all in the case of shorter events/trials.
Given predicted fluid requirements for differing exercise durations, intensities, environments, and body sizes, it would appear that conditions exist where ad libitum/drink to thirst fluid intake will be sufficient to meet needs, i.e., maintenance of fluid balance within ± 2% body mass. For individuals who are less concerned with performance or performing activities at lower intensities, particularly in cooler weather, a fluid replacement plan may not be as important because fluid losses may not approach 2% body mass loss. These conditions include activities or competition of < 1–2 h of duration, that are of lower exercise intensity, and that take place in cool or temperate environments.
However, there are also conditions where programmed drinking is necessary to meet requirements and a tailored programed drinking strategy will need to be employed to avoid potential thermoregulatory, cardiovascular, and exercise performance impairment (2% body mass loss). These conditions include activities or competition that are longer in duration (> 90 min to 2 h), are of higher exercise intensity, take place in warm or hot environments, or for which fuel intake at a particular rate is desired (e.g. 1 g carbohydrate/min). Thus, a programmed drinking strategy should be tailored to prevent body mass losses or gains of ± 2% body mass during these activities .
As the practice of ad libitum/drink to thirst fluid intake appears to result in fluid replacement of about half of fluid losses , this strategy would appear to be successful in the prevention of hyponatremia. However, humans consume fluids for reasons outside of thirst/fluid replacement and, while rare, cases have been documented where individuals have consumed fluids ‘according to thirst’ but over-drank and became hyponatremic . When consuming fluid ad libitum/to thirst, or if consuming fluid according to a predetermined program, it is important to never consume so much fluid that weight is gained.
The opinions or assertions contained herein are the private views of the author and should not be construed as official or reflecting the views of the Army or the Department of Defense. The author would like to thank Karleigh Bradbury and Adam Luippold for administrative assistance and Dr Samuel N. Cheuvront for editorial assistance. Approved for public release: distribution unlimited.
Compliance and Ethical Standards
This article was published in a supplement supported by the Gatorade Sports Science Institute (GSSI). The supplement was guest edited by Lawrence L. Spriet who attended a meeting of the GSSI expert panel in October 2016 and received honoraria from the GSSI for his participation in the meeting and the writing of a manuscript. He received no honoraria for guest editing the supplement. Dr Spriet selected peer reviewers for each paper and managed the process, except for his own paper. Robert Kenefick also attended the meeting of the GSSI expert panel in October 2016 and received an honorarium from the GSSI, a division of PepsiCo, Inc. for his meeting participation and the writing of this manuscript. The views expressed in this manuscript are those of the author and do not necessarily reflect the position or policy of PepsiCo, Inc.
Conflicts of interest
The author, Robert W. Kenefick, has no potential conflicts of interest regarding this article.
- 11.Institute of Medicine. Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Washington, DC: The National Academies Press; 2005.Google Scholar
- 13.Adolph EF, Dill DB. Observations on water metabolism in the desert. Am J Physiol. 1938;123:369–499.Google Scholar
- 15.Reeves WB, Bichet DG, Andreoli TE. The posterior pituitary and water metabolism. In: Wilson JD, Foster DW, Kronenberg HM, Larsen PR, editors. Williams textbook of endocrinology. Philadelphia: WB Saunders Co.; 1998. p. 341–87.Google Scholar
- 20.Dill DB, Hill AV, Edwards HT. Mechanisms for dissipating heat in man and dog. Am J Physiol. 1933;104:36–43.Google Scholar
- 21.Adolph EF. Physiology of man in the desert. New York: Interscience Publishers Inc.; 1947.Google Scholar
- 22.Bean WB, Eichna LW. Performance in relation to environmental temperature: reactions of normal young men to simulated desert environment. Fed Proc. 1945;2:144–58.Google Scholar
- 33.Greenleaf JE, Morimoto T. Mechanisms controlling fluid ingestion: thirst and drinking. In: Buskirk P, editor. Body fluid balance: exercise and sport. Boca Raton: CRC Press; 1996. p. 3–17.Google Scholar
- 35.Sawka MN, Coyle EF. Influence of body water and blood volume on thermoregulation and exercise performance in the heat. Exercise Sport Sci Rev. 1999;27:167–218.Google Scholar
- 41.Nadel ER, Fortney SM, Wenger CB. Circulatory adjustments during heat stress. In: Paoletti R, editor. Exercise bioenergetics and gas exchange. North-Holland Biomedical Press, Amsterdam; 1980.Google Scholar
- 42.Gonzalez-Alonso J, Mora-Rodriguez R, Coyle EF. Stroke volume during exercise: interaction of environment and hydration. Am J Physiol. 2000;278:H321–30.Google Scholar
- 44.Rowell LB. Human circulation: regulation during physical stress. New York: Oxford University Press; 1986. p. 363–406.Google Scholar
- 45.Sawka MN. Physiological consequences of hydration: exercise performance and thermoregulation. Med Sci Sports Exercise. 1992;24:657–70.Google Scholar
- 46.Mack GW, Nadel ER. Body fluid balance during heat stress in humans. In: Fregly MJ, Blatteis CM, editors. Environmental physiology. New York: Oxford University Press; 1996. p. 187–214.Google Scholar
Open AccessThis article is distributed under the terms of the Creative Commons Attribution 4.0 International License (http://creativecommons.org/licenses/by/4.0/), which permits unrestricted use, distribution, and reproduction in any medium, provided you give appropriate credit to the original author(s) and the source, provide a link to the Creative Commons license, and indicate if changes were made.