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You NEED to hydrate for peak sports performance
By Christina | September 11, 2008
Dehydration plays a vital role in diminshed sports performance. The benefits to being properly hydrated cannot be overstated; they include assistance in aiding in weight loss, body fat loss, increased ability to withstand high intensity cardio exercise and enhanced sporting performance.
Dehydration is simply the excessive loss of water from the body which can be from lack of fluid intake or illness. Anyone, and especially those who workout regularly, are susceptible to the effects of even mild fluid loss. When we exercise our bodies produce heat which in turn leads to perspiration, dehydration, and subsequently, a reduction in exercise capacity.
When you are working out you lose up to two percent of your body’s water level. Although this amount is not considered to be unusual, it is not an optimum level for athletic performance. Below is a table that summarizes the effects of water loss/ dehydration while exercising.
1% Thirst is not obvious but there is a marked reduction in VO2 max
2% Beginning to feel thirsty; endurance capacity diminishes
3% Dry mouth; impaired performance
4% Increased effort for exercise, impatience, vague discomfort, loss of appetite
5% Difficulty concentrating, increased pulse and breathing, slowing of pace
6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache
8-9% Dizziness, labored breathing, mental confusion, further weakness
10% Muscle spasms, loss of balance, swelling of tongue
11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur
The following are the results of dehydration:
Increased heart rate, lactate acid in muscles, and body temperature
Decreased strength
The best advice on how to avoid dehydration is, obviously, to drink plenty of fluids. Water is adequate when replacing fluids that are lost during exercise. Water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium. These are minerals that also termed electrolytes and are not found in water. Although I can go on and discuss electrolytes, that is another blog!
Suffice for now to say, you need to drink plenty of fluids and know that once you are thirsty, you are 2 to 3% dehydrated and already lacking in sports performance.
Topics: Exercise, Fitness Tips, Nutrition |