THE IMPORTANCE OF HYDRATION
04.2004

Athletes tend to forget one of nature's most important concepts - BETTER PERFORMANCE SIMPLY THROUGH DRINKING MORE WATER!!! Here is an article published in a great newsletter put out by Lee Taft. He has developed an organization called SPORTS SPEED, ETC, that is geared toward peak performance for athletic development. I worked with Lee at a Sports Performance Coach course and he and I will be working together on several projects in the near future.

His newsletter has articles by numerous experts in the field of excellence in athletics and this one on Hydration is an excellent example. The author is Dawn Kirchhoff and she brings out some excellent points that ALL athletes, weightlifters or otherwise, should heed. Please check it out. For more info on upcoming newsletters, contact Lee Taft at info@sportsspeedetc.com

The Importance of Hydration Unfortunately a lot of people are not drinking enough good old fashion water and possibly creating damage to their bodies. It is extremely important for all people to be well hydrated and even more important for an athlete. Our bodies are made up of approximately 70-75% water. When we do not drink enough we are creating dehydration in our bodies. Dehydration not only can compromise your cardiovascular system by having excess heat in your body; it can have negative effects on all of your body systems and create pain.

It is difficult for people to judge the degree of how much sweat (fluids) they have lost during exercise and in turn become dehydrated. They do not replace the fluids they lose and often pay the price by compromising their athletic performance and even their health. Prehydration and rehydration are vital to maintain cardiovascular health, proper body temperature and muscular function. Develop good habits now and start increasing your water intake on a daily basis not just during exercise. Everything you drink does count as fluids but the difference is tremendous. Try to decrease caffineated beverages as they can cause your body to lose fluid. One good rule of thumb is to eat your fruit don't drink it. Fruit juices have a ton of sugar and lack the fiber you receive from eating the piece of fruit. If water is not your fave then dilute 100% fruit juice by half in water, try some flavored waters or put slices of fruit in your water bottle. Lemons and limes are great.

So, how much is enough? To get an idea of just how much fluids you need to drink, you should start weighing yourself before and after your workouts. Any weight decrease is probably due to water loss. If you have lost 2 or more pounds during your workout you should drink 24 ounces for each pound lost. A few days before competition start increasing your fluid intake. 2 hours before competition drink 17 ounces, during exercise drink 8-10 ounces every 15 minutes and rehydrate…rehydrate…rehydrate. A sports drink can be beneficial for people who are exercising at a higher intensity for over an hour. Fluids supplying 60-100 calories per 8 ounces helps to supply the needed calories required for continuous performance. Choose a sports drink that is no more than 8% carbohydrate to decrease the risk of gastric upset.

So, now you have an idea water is good for you, but did you know that every system in your body depends on it? Here are 10 reasons why drinking water is good for you.

1. Get healthy skin-water moistens your skin from the inside out.
2. Lose weight-increased water consumption can help you control weight by preventing you from confusing hunger with thirst.
3. Flush toxins-helps lessen the burden on your liver and kidneys.
4. Reduce your risk of a heart attack.
5. Cushion and lube your joints and muscles-water makes up a large part of the fluid that lubricates and cushions your joints and muscles. It can help reduce muscle cramping and premature fatigue.
6. Stay regular-water helps prevent constipation.
7. Stay hydrated, get energized and be alert-even minor dehydration can cause impaired concentration, headaches, irritability, and fatigue.
8. Regulate body temperature- perspiration is your body's natural mechanism to control body temperature. And to sweat you need plenty of water.
9. Reduce your risk of disease and infection.
10. Get well-water can help control fever, replace lost fluids and thin out mucus.

So with all that said grab yourself a clean glass of pure H20 and drink up!

Dawn Kirchhoff, RD, LMT, NASM is the owner of Healthy Resolutions which integrates healthy eating, massage therapy and functional exercise. Her practice is located in Saratoga Springs, NY. For an appointment or questions you can call 518-669-9428.