The Importance of Water
September 7, 2010
The foundation of performance is hydration, run out of water and you run out of the ability to perform. Your body can’t cool itself and as exercise continues and core temperature rises, problems such as heat stroke may result.
Hydration is a crucial part of life itself, and water losses of a mere one or two percent of your body weight can impair function both mentally and physically.
Losses of seven percent or more may bring you down for the count, disrupting your delicate balance and resulting in total body collapse.
Dehydrate a muscle by just 3% and you will cause a loss of about 10% loss of contractile strength, and an 8% loss in speed.
The average sedentary adult male requires at least 12 cups of fluids per day, the average woman, nine cups. As athletes we require higher levels of water to survive, and where we get this water and what we put into it to prolong performance make the difference between winning and losing.
-sportsnutritionvlog.com
Fuel Like A Champion
September 7, 2010
The Importance of Water – An Athlete’s Most Critical Nutrition Need
September 7, 2010
The importance of water for athletes takes on a greater meaning than for a person of regular activity. Athletes who compete in high energy, endurance related events (such as marathons) should learn to monitor their water intake carefully.
For athletes of this caliber, the most critical nutritional need is water. Water controls body temperature and keeps working muscles cool. Water is also acts as a lubricant for joints and muscles. A lack of proper hydration can hinder athletic performance and in severe cases, can lead to serious ailments like heat stroke and possibly even death. Athletes need also to replace electrolytes, like sodium, that are lost during activity. Though sports drinks are popular with athletes, the immediate need is for plain water. Sports drinks tend to have high levels of sugar and may even hinder water absorption. Sodium can easily be added in later, like during a meal, after the event is over.
The best way to combat dehydration is to practice prevention. Drinking 2 cups of water 2 hours before an event may help to ward off loss of fluids. In other words, enter into an event already hydrated and sip water during. This preventative measure will ensure less fluid loss. The need for water in athletics is not only relegated to summer activities. Exercising in cold weather also creates sweat and fluid loss. Drink your water no matter the time of year.
Here are a few tips on staying well hydrated:
o Drink cool water
o Drink only water, not a sugary substitute
o Drink water before, during and after an event
o Always drink before you get thirsty
o Have 2 cups 2 hours before to prevent fluid loss
Unfortunately, thirst is not always a good barometer of fluid needs. Again, entering into a sports or athletic event already well hydrated is the key to better performance. Athletes should weigh in before and after an event to see what they’ve lost in fluid and replace with 2 cups of water for every pound lost.
Understanding the importance of water for athletes is the first step to better hydration, and better hydration leads to better performance.