Here at Bodhizone, we take hydration very seriously. With the recent news and media coverage about amateur and pro athletes suffering from heat related illness’, it is obvious that this is not a subject to be taken lightly. Furthermore, there is an abundant amount of material in print from various sources, setting guidelines for hydration & replacement beverages without the proper background or research.
Water comprises almost 75% of our body. For every Liter of water loss, the heart rate elevates about 8 beats per minute, cardiac output declines by 1L/min and core temperature increases .3C. It is of paramount importance to address your fluid consumption for successful participation in sports & exercise in any environment, especially the summer months.
Here are some tips that can keep you well hydrated this summer
DO NOT rely on your thirst mechanism. If you get thirsty, then you were dehydrated well before that time. PRE HYDRATION IS THE KEY!
One way to tell if your body is properly hydrated is by the color of your urine. In general, the more clear it is: the better hydrated you are.
Try weighing yourself before and after exercise. This will give you insight into possible performance deficits. If you lose > 2% of your body weight from fluid = performance is impaired. 3% or > = Danger for heat illness.
If you exercise for < 1 hr. then plain water is an appropriate recovery drink. If exercise is > 1 hr. a carbohydrate and electrolyte replacement will be necessary.
ACSM recommends: BEFORE: 2 hrs. prior = 18-24 ounces. Right before = 4-8 ounces. DURING: 4-8 ounces every 15-20 minutes. AFTER: 16-20 ounces for every pound lost.
Ideal Replacement Beverage should have 6-8% Carbohydrate (g/100ml) Electrolytes (Na / 500mg for every pound lost : K / 100mg for every pound).
Quick rule of thumb: if you add the temperature & relative humidity together and it is above 140, be conscious of fluid intake; >160 no intense exercise that day.
Sweating is not a direct indicator of how hard you are exercising. It is your body cooling its self. Trained athletes usually sweat sooner and over more body surface area.
Avoid energy drinks with caffeine and alcohol. They are diuretics and aid in fluid loss.
People tend to drink more when the beverage is cold. Ideal Temperature should be 50-59 degrees Fahrenheit.
Bodhizone Physical Therapy and Wellness was created at the onset of the new millennium in order to bridge the gap between strength and conditioning and rehabilitation. We have 4 clinics in New York (Grand Central, Astoria, Bayside & The Hamptons) and provide care to everyone at a level that Olympic athletes receive. The services we offer are physical therapy, chiropractic, acupuncture, yoga, massage and more.
If you’re looking to build yourself up as an athlete, why not take personal training from us? Where better to train than a place that has built up professional athletes to the highest degree.