Athletic Training Blog Series #11
Hydration
The weather is starting to get nicer and warmer (let us all hope it stays) and we are taking to the streets to walk, run and bicycle to help stave off the quarantine crazy. Are you staying hydrated? Hydration is key for so many things, including helping our immune systems fight off illness. Our body systems run most efficiently when we have the correct balance of water and electrolytes. Our fluid levels help control blood pressure, body temperature, heart rate, and even metabolism. Even a 2% decrease in hydration can lead to a less than optimal performance. Severe dehydration can lead to severe anxiety, confusion, faintness that is not corrected by lying down, rapid breathing, and a weak rapid pulse.
So here we are on the quest to stay hydrated, what counts? What doesn’t count? How much should I be drinking? You do not necessarily need to drink water to get your water intake. Many foods have high water content-oranges, or salads for example-and can count towards your daily totals. How about the giant coffee from Spot? Coffee and the caffeine it contains are diuretic, however the amounts in a cup of joe are largely outweighed by the fluid contained in the beverage. So yes enjoy that cup of coffee. How many glasses of water should I drink? We have all heard 8 8oz glasses a day of water. That is a great start, but everyone is different. A better rule is that you should have to urinate every 2-4 hours and your urine should be a light shade of yellow. If you go all day without a pit stop at the bathroom and your urine is dark-you are dehydrated.
When you are exercising you need more water, because you lose more when you sweat. Headaches and cramping are signs you are dehydrated, however they come on well after you have become dehydrated. This is why I preach hydration all day and all week so that you do not end up cramping mid game. Coach Hughes can be seen at times carrying his gallon of water around school. One way to determine your fluid intake is to weigh yourself before a workout, and then again after. You need to replace the fluids lost (pounds lost) Colleges and some high schools use this practice during preseason to help prevent heat illnesses as well as dehydration.
So in short, eat good foods, and drink water. Fill those water bottles and bring them with you on your exercise if possible. Enjoy that “high quality H2O”
