Optimal performance is not achieved on just training alone. A nutrition plan designed by an expert, proper hydration and rest all work as one to ensure the body runs as effectively as possible. Often times hydration is undervalued and overlooked as an important factor in a good training program. Here are some important ways hydration helps with performance.
Body temperature is regulated by fluids.
- Stress is placed on the body due to high core temperatures which in turn negatively affects the body's energy systems causing problems with performing and recovering.
Blood pressure is regulated.
- During both training and recovery, stress placed on the body can cause high heart rates. Effectively hydrating can regulate blood pressure by normalizing the heart rate. Having excessive stress placed on the body might cause inflammation or other factors that might interfere with performing and recovering.
Helps in transporting and moving essential energy nutrients
- Essential macronutrients, proteins, carbohydrates, fats and other supporting nutrients that the body uses for energy are transported by the fluid that is in the body. Also during intense exercising metabolic waste is produced and is removed by the fluids in the body.
When hydration is overlooked the risk of dehydration increases. Being dehydrated increases the chances of being injured, heat illnesses, and having an imbalance of electrolytes and also losing an excessive amount of sodium.
Being dehydrated increases strain on the body and can cause exercising to become more difficult.
American Council on Exercise (ACE) Hydration Recommendations
- Drink 17 to 20 fl oz of water two to three hours before exercise
- Drink 8 fl oz of fluid 20 to 30 minutes before exercise
- During workout
- Drink 7 to 10 ounces of fluid every 10 to 20 minutes during exercise
- Drink an additional 8 ounces of fluid 30 minutes after exercise
- Drink 16 to 24 ounces of fluid for every pound of body weight lost during exercise
As with proper nutrition plans, having an hydration protocol that is consistently followed will help achieve best results.
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