Hydration Simplified:
- Your body is ~60% water
- 63% of that water is inside your cells
- Dehydration effects cells ability to function normally
Water is essential in:
- making cellular energy for muscle contractions
- cooling you down (Sweat) so you don’t get heat injuries
- brains neurons – decision making & reaction time
During Exercise:
- Working muscle generates heat
- The higher the intensity the more heat is produced
- More heat = more sweat lost
Why is Dehydration Bad:
- Dehydration by 2% body weight impairs performance and predisposes individuals to heat injury.
- Decreases force production (affects accuracy)
- Decreases power
- Decreases endurance
- Decreases reaction time (you slow down)
- Increases decision making time
- Increases injury risk
- Increases recovery time (more damage)
How do I prevent dehydration:
- Start well hydrated
- Weigh in before and after exercise.
Subtract the two weights
Drink 16 ounces of water/ sports drink/ etc for every pound lost
Example: Pre-Practice weight 205 lbs- Post practice weight 200 lbs
205-200= 5 lbs lost during practice
16oz x 5 lbs= 80oz
Consume 80 ounces of water/ sports drink/ etc prior to your next session
For more information on programming and education for athletes, click HERE
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