Importance of hydration: Whether it is before, during or after training the one element often overlooked by athletes is the importance of being fully hydrated to ensure optimal performance. All it takes is a fluid deficit of less than 2% body mass to impair performance and a loss of 5% to collapse from heat stress and dehydration. Most athletes begin training already in a dehydrated state. Therefore all bodily processes are slowed and the capacity to exercise weakens rapidly. With dehydration, the bodys ability to regulate heat is reduced. This leads to an increase in body temperature, the rate at which muscle glycogen (ENERGY) is used, and an elevated heart rate (R. Murray). Perceived exertion increases and the athlete begins to feel more fatigued than usual at the same work rate. Mental function decreases causing negative affects on motor control, decision-making and concentration (AIS). Power to perform any strenuous movements is reduced and the body’s ability to recovery is slower and harder. If you’re serious about reaching your goals then make fluid replacement the key priority to back up intense training, recovery and performance. Start any exercise in a fluid balance. Aim to regularly drink fluids throughout the day. You should consume 200 to 600ml of fluid during training; for strenuous sessions that go for 45 minutes or longer, make sure its a sports drink like Gatorade (these aren’t gimmicks!). Finally, always replace all lost fluids during training at the conclusion of the session. STOP MAKING EXCUSES! Don’t waste training gains by being lazy. Drinking enough fluid is a skill that needs to be developed and practiced. If you’re unsure about how much fluid you’re losing during training or the specific fluid requirements for your body, G can guide you with an individualized fluid replacement plan to assist with hydration and electrolyte balance to reach optimal performance. Georgie Pandel WSSC High Performance Nutrionist To make a time with Georgie please email: georgia@woofdorssc
Posted on: Tue, 27 May 2014 08:41:45 +0000
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