Optimize your Game with Optimal Hydration

We know that water is a vital nutrient, but many of us don’t consume the amount of fluids our bodies require.  Sure, you reach for something when you’re thirsty, but by then your body may already be dehydrated.  If you are at the gym or in the middle of your Game, dehydration can impair your performance.  Without adequate hydration, muscles, joints, organs, brain, nervous system all begin to malfunction, leading to a significant drop in energy, strength, stamina, concentration, and focus.  Extreme dehydration can be life-threatening.

Our bodies are composed of 60-percent water by weight.  The average 150-lb athlete is carrying around approximately 60-pounds of fluids --- that’s a lot of slosh!  But we need it; every organ, muscle, joint is bathed in fluids; every cell must be hydrated inside & outside in order to function properly.  Muscle is composed of 73% water. Water conveys nutrients, oxygen, chemical messengers, and hormones to every cell.   It then washes away the CO2 and metabolic waste (lactic acid).  Without adequate hydration cells are unable to communicate; no communication, no muscle contractions; no contractions, no performance.

It’s easy to be dehydrated and not realize it.  Dehydration is measured in percentages relating to body weight.  Consider our 150-lb athlete: by the time he feels thirsty, he’s likely 1-2% dehydrated, and has lost approximately 1.5 to 3-pounds in water weight, the equivalent of 1.5 Liters, 1.5 quarts or 48-oz water!

At your workout or in your Game, dehydration translates into decreased performance.  The loss of 1-2% body weight begins to show signs of strain on the body: lightheaded, dizzy, tired, headaches, increased heart rate, increased respiration, increased core body temperature, decreased kidney output.  At 3%, endurance & stamina begins to decline; at 5%, muscular strength and power diminish.

So, how much water should you be drinking?  Probably more than you think.  The #1-Rule is half your body weight in ounces.  For our 150-lb athlete, that translates into 75oz or nearly 2.5 quarts fluid a day with average, ordinary daily activity.  For workouts and Games, add 1-quart fluid for each hour played.  The American College of Sports Medicine recommends athletes drink 14-22 ounces fluid 2-3 hours before exercise, 6-12 ounces of fluid every 15-20 minutes during exercise (approx. 1+quarts/Hr), and 16-24 ounces of fluid for every pound of body weight lost during exercise or game.  That’s a lot of fluids per day!

Additional tips:

Water, herbal teas, fruit juices (watch the sugar content), and coffee contribute to your daily total along with wet foods such as soups, stews, fruits and vegetables.

Alcoholic and caffeinated beverages are dehydrating.

Monitor your weight before and after exercise; drink 16-oz fluid for every pound lost.

Beyond 2-hours, add electrolytes, protein, carbs to fluid intake.

Sports drinks (ie Gator Aid) are designed for adults (NOT kids) in extreme sports (ie. Football).

Concentrated electrolyte drinks actually DEHYDRATE – must be diluted!

Dilute ALL electrolyte drinks by half with water; if too salty or cause stomach upset, dilute by half again.

Hope this information will be helpful.  If you have questions, contact the Performance Trainers at AXIS.

References:

“Staying Hydrated for Your Health” by Kelly James-Enger, EAS Insider News, June 2008

“Cracking the Code on Hydration” by Gale Bernhardt, Acitve.com Cycling

“Performing in Extreme Environments” by Armstrong, Human Kinetics, 2000