Hydrating for Optimal Training

As we get further into summer here in Oz, especially on a warm day like today, I thought it timely that I remind everyone of the importance of staying hydrated during exercise. Not only is it important for training performance but it also keeps us feeling energized and focused while staving off feelings of hunger, fatigue and of course those annoying and quite preventable dehydration head aches.

Unfortunately for most we can't rely on the consumption of many of our favourite beverages including; coffee, tea, beer, wine or soft drinks as a means of hydration. In fact, these beverages actually remove water from your body and further dehydrate your system. We call these beverages diuretics.

Now, I'm forever being asked "How much water should I be drinking?"and I always answer with "Well, that depends." At which point I laugh evilly to myself as I know that I have cleverly trapped my victim into asking "On what?" at which point they are mine for the next 15 minutes as I astound them with the many virtues of proper hydration.

Clearly my powers are weakened in this communication medium so I'll be much briefer.

Hydration needs are as individual as the people requiring them, not to mention that you'll also need to take into account the environment and the physical requirements needed if sport or activity are involved.

Some factors might include;

• Temperature- Exercising in hot conditions increases your fluid losses through sweating while exercising in cold conditions can impair your ability to recognize fluid loss and can actually increase fluid loss through respiration. In both cases it is important to hydrate.
• Altitude- Exercising at altitude increases your fluid losses and therefore increases you fluid needs. So next time you climb the Santos building be sure to hydrate (Adelaide gag)
• Exercise Duration and Intensity- Exercising for hours (endurance sports) means you need to drink more volume as well as more frequently to avoid dehydration. Intensity will also affect fluid loss.
• Sweating- Some athletes sweat more than others. One of my wrestling training partners sweats so much that you feel like you've just climbed out of a spa fully dressed after 5 minutes on the mat with him ;o( He would obviously be at greater risk for dehydration than some.

So how do we know when we are suffering from dehydration?

We all know that staying hydrated is important as we are all aware of some of the symptoms when we don't get enough water. Dry mouth is by far the most commonly thought of indication of dehydration but this actually means that you are already well into a dehydrated state. Headaches and fatigue are other common symptomatic conditions as is strong smelling and darkly coloured urine.

We now know conclusively that dehydration has a negative effect on sports performance especially aerobic endurance however the exact mechanisms of this are still far from clear.

The ability to cool and recover is also greatly reduced as water is of course the key ingredient in keeping our temperature low. As this dehydration continues to occur then symptoms can increase causing lethargy, nausea, loss of appetite, anxiety and an inability to concentrate, developing in later stages to dizziness, vomiting, mental confusion and increasing weakness. None of these symptoms are much good to you during training much less a competition.

To prevent dehydration during training you really need a hydration plan. Once again it is impossible to produce a single plan to suit everyone but I'll throw you a basic guideline that you can re-design for your own particular needs.

Hydration Before Exercise

• Drink about 500ml 2-3 hours before exercise
• Drink 250ml 10-15 min before exercise

Hydration During Exercise

• Drink 200ml every 10-15 min during exercise
• If exercising longer than 90 minutes, drink 250ml of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

Hydration After Exercise

• Try weighing yourself before and after exercise to ascertain fluid losses.
• Drink 500ml water for every ½ kilo lost.

*Side note- You'll need to consume some carbohydrate within 20-30 minutes after exercise to replenish muscle glycogen stores and then some protein within 2-3 hours to help muscle recovery. A high quality meal replacement will cover this plus your hydration criteria nicely. Send me an email if you'd like to know what we recommend to our clients at The Energy Clinic.

"When the well is dry, we learn the worth of water"
~Benjamin Franklin

"Throughout the history of literature, the guy who poisons the well has been the worst of all villains..."
~ANON

"I believe that water is the only drink for a wise man."
~Henry David Thoreau

AND MY PERSONAL FAVORITE

"Whiskey is for drinking; water is for fighting over."
~Mark Twain