This is part two of our Performance Series. This series will cover nutrition, hydration, and recovery.
My last post talked about how to maximize your energy for training with nutrition. Today I’m going to talk hydration. Hydration is more important in relation to athletic performance than most people think!!
As an athlete involved in a sport with weight classes, I’ve learned a lot about hydration first hand. I’ve learned how to manipulate sodium and the body’s release of hormones (vasopressin and aldosterone) that control its ability to hold water. On our first trip to Thailand, I learned how heat stress amplifies dehydration’s effect on performance and that drinking water alone wasn’t enough to properly hydrate for the intense training we were undergoing.
It’s usually easy to tell if your body is dehydrated. Your body gives natural signals to let you know. Feeling thirsty, dry mouth, and dark colored urine are easy signs to read! If you are feeling thirsty, you are already dehydrated.
“Exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990).” – Sport Nutrition, Second Edition
Why does dehydration have such a big impact in performance? On average the body is comprised of 50-60% water (higher amount at a younger age and decreases as we age). Your body requires water for so many functions. Metabolic systems require water to breakdown food to turn into energy and pass into the bloodstream. It also needs water to get rid of waste from our bodies.
Carbohydrates and Water
Remember what we discussed in our last article about eating carbohydrates in order to have enough energy for training? Well carbohydrate intake will also increase the amount of water your body can hold. This is important when you’re activity level causes a large increase in water loss.
The main reason MMA athletes cut carbs before a fight to make weight isn’t just to lose body fat, it’s to reduce the amount of water their body retains. Your body will store 3g of water for every 1g of glycogen stored.
Heat Stress
On top of being dehydrated, heat stress can amplify a loss in performance. In a dehydrated state, the maximum core temperature your body can tolerate decreases. Your body’s ability to lose heat and sweat decreases, and the body’s core temperature rises quicker when you are dehydrated.
Even for individuals that are acclimated to the heat, in a dehydrated state, they still feel the increase in core temperature and reduction of what an individual can tolerate as compared to an individual who is not acclimated to the heat.
How to Hydrate
Now let’s talk about how to properly hydrate. First we’ll discuss timing. You should be hydrating before, during and post training.
Hydrating before training may be the most difficult, because we’re not necessarily feeling thirsty or craving water the way we are during and after training. It is still important to make sure you are properly hydrating well before training so that your body has time to be in a balanced state. One trick I’ve done that has helped me kick-start my day more hydrated is drinking a large glass of water first thing in the morning before eating or drinking anything else. I use this time to take supplements that I want my body to readily absorb on an empty stomach.
Another trick to stay hydrated throughout the day is to carry a water bottle with you at all times. It helps having water on hand to sip on and to track your water intake.
How much water should you be consuming a day? A simple way to calculate this is to drink half the amount of your bodyweight in ounces per day (see example below). I consider this my baseline on a non-training day. That amount increases as I add training sessions to my schedule and drastically increases during the summer months, along with the addition of electrolytes and sugars.
Electrolytes
Electrolytes… what are they really? Some common electrolytes include Sodium, Potassium, Magnesium and Calcium. They are minerals that carry an electric charge and are present in our bodily fluids.
Sodium becomes important when excessive sweating occurs. Some people are saltier sweaters than others. If you notice that you are a salty sweater, experience cramping, or notice a large drop in bodyweight after exercise, you might consider supplementing your hydration during training with sodium as well. Gatorade and other sports drinks do not contain a high amount of sodium, so that is something to consider if you fall under this category. You can also increase the amount of sodium you ingest with your food throughout the day.
Examples
Here are some options for you to try for electrolyte replacement especially during our crazy Texas summers!
- Coconut Water: High in potassium and natural sugars to help replace glucose lost during training. Coconut water is however low in sodium for what is sufficient enough to replace what is lost in sweat. (One of Coach Randy’s favorite drinks is an equal amount of coconut water and mineral water with fresh squeezed lime juice!)
- Electrolyte Tablets: Low in carbohydrates, but contain a proper balance of electrolytes. They are easy to carry and mix, making it a convenient option. There are now many electrolyte tablets on the market. A couple ones to try are Nuun Hydration tablets or Hammer Nutrition Endurolytes Fizz.
- Homemade Drinks: The most cost efficient option and the best option for those that like minimal ingredients. If you do a quick Google search, you’ll find lots of recipes to try or you can get creative with your own ingredients. Start with water, add some pink himalayan salt, fruit juice and a squeeze of lemon or lime!
What’s your favorite electrolyte beverage? Let us know in the comments below!
References
Dehydration and its effects on performance
Thirsty? You’re already dehydrated
Precision Nutrition – All About Dehydration
Water…How Much Is Enough?
Relationship between muscle water and glycogen recovery after prolonged exercise in the heat in humans.
MedlinePlus – Electrolytes
About Body Water
Let me see if I get this math right. If you weigh 200 pounds you should drink 100 pounds of water converted to ounces. So 100 pounds = 1600 Ounces. If I divide that into 8 ounce cups thats 200 cups per day.. Austin water is expensive.
Thanks, I’ve added an example above to clarify this equation. So if you weigh 200 lbs, you should minimally drink 100 ounces of water a day.