Personal Trainers Forum

[nishpaul]

Hydration And Athletic Performance

Water is crucial to our survival. Because our body is made up
of 60% water, it is important to be aware of our body's need for
hydration.

Our body needs water for the following functions:

* It acts as solvents for nutrients.
* It aids in digestion and absorption.
* It transports materials throughout the body.
* It eliminates toxins and waste products. * It regulates body
temperature.
* It is used for energy production.

There is not one system in the entire body that does not depend
on water and require hydration! It is recommended that the
average individual take in at least 8 glasses of water a
day...that figure is raised to 10 glasses during hot days or in
hot climates.

Sports and Hydration

I witnessed a disturbing incident a few years ago when a friend
of mine collapsed on a hockey rink and started shaking
uncontrollably. When the EMS unit arrived on the scene, they
told us he was dehydrated. This was the cause for his collapse.
Apparently he drank four sodas right before the game.

Beverages with caffeine, such as soft drinks, coffee, tea, act
as diuretics and increase urination and this leads to
dehydration. After four sodas, hard exercise, and ignoring the
importance of hydration, his body just shut down. For best
performance and for your safety, these beverages should be
avoided.

What happens during exercise?

Heat is generated as a by-product of your working muscles. With
intense, short duration events, the heat production can be
greater than 100 times the production at rest. As body heat
rises, body temperature and heart rate also rise. As the
exercise continues, the body is limited in transferring heat
from the muscles to the skin surface. The body will require
hydration.

Exercising in hot, dry climates presents additional risks to
dehydration. Body fluids will evaporate so rapidly so that you
may not notice any symptoms. In humid climates, when your
moisture increases, sweat decreases. When your sweating rate
decreases, your body temperature rises and you will fatigue more
easily and your risk of heat injury is greater.

What is heat injury?

Heat injuries include heat cramps, heat exhaustion, and heat
stroke.

Heat cramps are severe muscle spasms resulting from heavy
sweating.

Heat exhaustion is severe fatigue resulting from excessive
exposure to heat that can lead to collapse.

Heat stroke is a life threatening condition that develops
rapidly and may not have any warning signs. It is the third
leading cause of death among athletes.

There are three factors that contribute to heat injuries. They
are increased body temperature, loss of body fluids and loss of
electrolytes. Symptoms to look for include weakness, chills,
goose pimples on your chest and upper arms, nausea, headache,
faintness, disorientation, muscle cramping and cessation of
sweating.

General heat related injuries cause 240 deaths per year! That
is an awful lot of deaths that can be prevented with simple
knowledge. To reduce the risk of heat injuries, adequate fluid
replacement is essential before, during and after exercise.

What fluid is best for re-hydration?

Water is the appropriate drink before, during and after
exercise. However, for exercise lasting longer than one hour and
after exercise, it is important to replace electrolytes lost.
Sodium replacement not only maintains blood concentration but
also increases palatability, and therefore the desire to drink.

The addition of carbohydrates will delay the onset of fatigue
and help to maintain blood glucose concentration. A sports drink
with 4%-8% carbohydrate is recommended for replacement during
exercise, especially with exercise bouts lasting longer than one
hour. Gatorade, All Sport and PowerAde are all great choices.

So the next time you exercise, please be aware of the
importance of hydration. It is a simple step that can save your
life!