Often times when the average fitness enthusiast talks about nutrition, they focus on the macronutrients and micronutrients - what they fail to mention is an even more important aspect of overall health - Hydration!
Our bodies are mainly composed of water, approximately 60% for an average male, and 55% for an average female - these percentages are far higher than any other nutrients in our bodies!
Hydration and Performance
A lot of people either do not realise or under emphasise the link between hydration and their athletic performance. Hydration is far more important than taking any pre-workouts/supplements for optimal sports performance! Dehydrating as little as 1 to 2% of our body weight compromises the proper physiological functions of our bodies. Dehydration of over 3% can have serious impact on our bodies, and the risk of exertional heat illness such as heat stroke, heat cramps, and heat exhaustion increases significantly.
What Dehydration Does to Our Bodies?
When our bodies are dehydrated, a series of dysfunctional activities are triggered. Our blood volume, stroke volume, and the filling time of heart decrease; on the other hand, our heart rate and core temperature increase. Dehydration also causes increased muscle temperature, rate of glycogen degeneration, and lactate levels, which directly lead to higher risk of injury and degraded performances.
Pre-Workout Hydration
Getting our bodies hydrated prior to exercising is equally, if not more important than staying hydrated during our workouts. Aim to get at least 17 to 20 fl oz (500 to 600 mL) of water into our bodies two to three hours before working out to ensure proper hydration.
Another convenient way to check if we are hydrated enough for optimal performance is by simply weighing ourselves before each working out. Determine a ‘standard’ weight and attempt to reach this weight before undertaking physical activity.
Intra-Workout Hydration
Maintain hydration throughout each workout to ensure the activity is not compromised. A general guideline is drinking 7 to 10 fl oz (200 to 300 mL) every half an hour during workouts.
Post-Workout Hydration
Proper hydration after working out ensures rapid and optimal recovery by increasing plasma volume. We should drink 22 fl oz (700 mL) of liquid for every pound of bodyweight loss during our sessions for our bodies to recover from the workouts.
Next time when considering nutritional intake, remember to emphasise to yourself the importance of water.
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