HYDRATION FOR ATHLETES AND LIFE! By: Jason Balogh MSPT, Cert. MDT
Fluid intake is vital for life and to maintain a healthy body.
Statistics:
Body weight is 60-70% water
The cells in your body hold 2/3’s of that water
Thirst is a poor indicator of when to drink
Once thirsty...you are already slightly dehydrated
A 3% drop in your bodies water level can be responsible for “fuzzy thinking or brain fog”
In athletes, a 2% sweat loss will cause a 10% loss in power
During activity we lose 900mg of sodium/hour
Waters effects on the body:
Water helps to maintain normal body temperature
Lubrication and cushioning of the joints
Helps to protect your spinal cord and other tissues
Gets rid of wastes through urination, perspiration, and bowel movements
Ways to Get water in during your day:
Carry a bottle with you
Consistent “sipping” is much better at hydrating than drinking large amounts infrequently
Water is a better/healthier choice for hydration than sugary drinks
Sports drinks are better at hydrating during more intense activities with significant sweat loss but plain water is the better choice for general “all day” hydration
Water can be flavored with a lemon or lime to improve the taste and make it more appealing to drink
Recommended water intake:
Males: 68 oz/day
Females: 55 oz/day
**Amounts should increase with heat, sweating, increased activities
Dehydration Symptoms:
Muscle cramps
Headache
Thirst
Tiredness
Chills
Dizziness
Nausea
Increased heart rate
Decreased urine output or dark urine color
Final thoughts:
Hydration is vital for life. It assists with all body functions and will help to maintain joint and muscle health. Consistently “sipping” on water throughout your day is the best method to maintain hydration. You must hydrate in cool conditions also.