Hydration is the key to performance
So many people try to tackle a workout/training session without the right amount of hydration.
No amount of the nutritional supplements will help you achieve your fitness peak if you don’t have the right amount of hydration.
If you do not hydrate the right way your goals of training harder, running faster and recovering quicker will not happen, same goes for the amount of caffeine, creatine, carbohydrates and protein or any other supplement you may take to enhance performance, these will still not be effective if you don’t hydrate correctly.
When we exercise we create 15-20 per cent more heat in our bodies. To rid this extra heat we sweat and sweat evaporation is about 75 per cent of heat lost during exercise.
Our body weight is made up of about 50 per cent water. If you’re dehydrated, the plasma in your blood drops. This drop causes negative flow-on effects during exercise. Dehydration can affect performance through:
- An increase in body temperature
- An increase in heart rate
- Fatigue quicker
- Skill and Co-ordination
- Feel nausea and diarrhoea
Sweating is different for everyone due to body size, fitness, genetics, environment and exercise intensity.
So if you notice you’re sweating more or earlier than other people around you in your exercise class make sure you have some extra drink breaks during the session.It’s good to replenish your body with electrolytes as they contain sodium, potassium and chloride which are important. During a long training session they can help control muscle activity, maintain your water balance, keep PH in balance and regulate your heart rate. They can give you a spring back in your step on those long runs. I kept these up when running over the two hour mark and my 8 hour a day long treks. It’s important to keep the balance of sodium in your body.Sodium chloride (salt) can help achieve optimal hydration by reducing the amount of urine that is excreted after exercise and help the intestines take in more water and carbohydrate.You must continue to drink water long after your training session as well. So many people only have a drink at the end of the session and do not follow up later. They feel they become hungry but really this is signs of dehydration – so drink first then see what added food you need.My tip is always carry a water bottle with you wherever you go.If you are only doing a low intensity, short duration training session (under 60 minutes), water is suitable as the main thirst quencher, but if you are training over this time and doing a more intense training session, you may need electrolyte replacements (foods with added sodium or sports drinks).
