The importance of being hydrated
Hydration is an essential factor in sport and often one that is overlooked.
Many sportsmen and women train very hard, putting in the hours and pushing their bodies to the limits without getting the results they desire. One reason for this is that they might not be staying sufficiently hydrated during the exercise.
What happens when we drink fluids?
Taking in fluids during exercise transports nutrients through the body, stabilises body temperature, lubricates the joints and helps blood and other tissue fluids flow without restriction.
In short, fluids allow the body to perform properly. The body is a complicated machine capable of incredible performance and fluids allow us to reach those performace peaks.
What happens when we don't drink enough?
It is recommended that we all drink at least two litres of water or fluid a day. However, if you are going for a run or competing in any kind of exercise, you will need to drink more because dehydration can cause exhaustion, muscle cramps, and in extreme cases, even death.
A fluid loss of 2% of you body weight can reduce your performace by 20% so keeping hydrated is vital!
How can we stay hydrated?
Isotonic drinks
When we exercise, many of the minerals contained in our body are either burned up or excreted through perspiration. One way to combat this gappening is by drinking isotonic drinks such as Lucozade Sport. These contain salt, glucose and water, so you are replacing many of the lost minerals, sugars and salts and this in turn will give you an energy boost and increase your performance. Lucozade claim that taking on isotonic drinks can improve your endurance by 33% - a pretty serious increase.
Electrolyte and Hypotonic drinks
Many sports brand now offer what are known as electrolyte drinks such as Maxim Electrolyte and Maxim Carbohydrate energy drinks. These hypotonic drinks rehydrate the body quicker than isotonic drinks. They quench the thirst, rehydrate and restore the mineral balance in your body at rapid speed thereby delaying fatigue and speeding up recovery.
Mineral sachets
It's not just isotonic and hypotonic drinks that can replace the vitamins or minerals lost during exercise. You can also try vitamin and mineral sachets like those by One.8. When mixed with water these sachets from a drink which contains the essential minerals, vitamins and also amino acids used during exercise. Amino acids are especially importand because they are the building blocks for the muscles used in sports.
Gels
Many runners demand instant hydrating and nutrition whilst on the move. Slowing down to take these on can completely disrupt your progress and destroy your running pattern. To combat this many athletes carry Maxim Energy gels. During long intensive exercise your blood sugar level drops which can result in energy fade, concentration problems and a decrease in performance. These problems often arise in endurance athletes such as triathletes, runners, cyclists, rowers, etc… On exactly these moments Maxim Energy gels are the ideal energy booster. They maintain blood sugar, save glucogen stores and deliver highly concentrated carbohydrates to your body - fast. Gels can also be consumed into the mouth whilst exercising for and instant energy boodt. These are extremely light and can be carried easily in a pocket.
Recovery drinks
Many people think that once they stop exercising they don't need to take on any more fluids. This is a massive mistake. After exercising your muscle tissues have been damaged and need to be repair and to do that the body has to take on more protein and carbohydrates. After any form of training your body will cry out for more protein. A lack of quality protein will result in muscle tissue loss, a lower immune system, slower recovery and a lack of energy. The calls of muscles, tendons, and ligaments are maintained with protein. Taking on creative protein (which is the body's natural source of protein) such as Maxim's Creatine or taking on Whey protein such as Maxim's Whey Protein which is easily digestible and low in lactose, helps repair those tired muscles. The body also needs more carbohydrates to fuel its recovery and one way to do this is to take on a Maxim Protein/Carbohydrate drink that has a 50/50 split.
Dehydration: 5 frightening facts
- It is common for a person to dehydrate by 2% - 6% of their body weight during exercise.
- As little as 1% weight loss during exerciste begins to impair performance.
- By the time you feel thirsty you are already moderately dehydrated.
- The human brain is 75% water and slight dehydration can cause dizziness and headaches.
- Dehydration has side effects including diarrhea, vomiting, fever and ca cause heat stroke in some cases.
How can fluids be carried?
Water bottles
If you need water during sport or you mix your own energy drinks, you may need a water bottle such as those by Maxim, Lucozade or Nike. You might find the conventional shape bulky or uncomfortable so what about a Run Aid feed bottle? These are smaller and feature a handle making them easier to carry.
Bottle belts
To help carry fluids on the move why not try a bottle belt. If you want something a little more advanced and technical then there's the1000 Mile Bottle Belt or a Nathan's Hydration solutions. These can hold more than one bottle and can also feature pouches to store energy gels - so there isn no real reason for your performance ti drop - apart from the lack of effort that is!
Back packs
If you're running off road, biking, hiking or exercising for a long time and you need a larger volume of fluids then you may choose the Outdoor Products hydration pack. These packs are worn like a backpack and have a tube that you drink through whilst on the move, so there is no need to stop or slow down.
Hydration summary
- Drink plenty of water before and after exercise.
- Replace lost energy whilst exercising with energy drinks and energy gels.
- The hotter the weather, the more water and fluids you will need.
- Never exercise when ill. Your body is trying hard enough to fight the illness.
- There are lots of product out there to help you stay hydrated.
- Always train to your best and always have fun.