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Hydration in Sport and Life

Hydration is essential for maintaining good health and optimal physical performance, whether you are an athlete or just trying to stay healthy in your daily life. Water makes up about 60% of the human body, and it plays a crucial role in numerous bodily functions such as regulating body temperature, transporting nutrients, and removing waste.

During exercise, hydration is especially important because the body loses fluids through sweat. Without enough water, the body becomes dehydrated, which can lead to a range of negative effects on physical performance and overall health.

Key impacts hydration has on health and exercise

1.Physical performance

Hydration is essential for maintaining physical performance, especially during exercise. When the body is dehydrated, the heart has to work harder to pump blood to the muscles, which can lead to fatigue and decreased athletic performance.

Dehydration can also cause muscle cramps, which can be especially painful and can disrupt an athlete’s performance. Additionally, dehydration can cause a decrease in blood volume, which can lead to a decrease in stroke volume (the amount of blood pumped by the heart with each beat). This can lead to a decrease in cardiovascular fitness and an increase in fatigue.

 

2. Cognitive function

Hydration is also important for maintaining cognitive function. Studies have shown that even mild dehydration (a 1-3% loss in body weight) can lead to a decrease in cognitive function, including memory, attention, and reaction time.

3. Body temperature regulation

Water plays a crucial role in regulating body temperature, and dehydration can lead to an increase in body temperature. This can be especially dangerous in hot and humid environments, where the body’s ability to regulate its temperature is already compromised.

4. Digestion and metabolism

Hydration is important for maintaining a healthy digestive system and metabolism. Water helps to break down food in the digestive system and helps to flush waste products out of the body. Dehydration can lead to constipation and other digestive issues.

5. Skin health

Water is important for maintaining healthy skin, and dehydration can lead to dry, flaky skin. Adequate hydration can help to keep the skin plump and hydrated, which can help to reduce the appearance of fine lines and wrinkles.

6. Weight management

Drinking plenty of water can also help with weight management. Water has no calories, and it can help to fill you up and reduce hunger. Additionally, drinking water before a meal can help to reduce the amount of food you eat.

7. Heart health

Hydration is important for maintaining heart health. Dehydration can lead to an increase in heart rate and blood pressure, which can increase the risk of heart disease. Adequate hydration can help to maintain healthy blood pressure and a healthy heart.

How much water should you drink?

So, how much water should you be drinking to stay hydrated? The general recommendation is to drink at least 8 cups (2L) of water per day. However, this can vary based on factors such as age,

weight, and activity level. During exercise, it’s important to drink enough water to replace the fluids lost through sweat. The American Council on Exercise recommends drinking 500-600ml of water 2-3 hours before exercise,  and then 200-300ml every 10-20 minutes during exercise.

It’s also important to note that you don’t have to rely solely on water to stay hydrated. Many foods, such as fruits and vegetables, contain a high water content, and they can contribute to your daily hydration needs.

Here are top tips to stay hydrated:
  1. Carry a water bottle with you: This is one of the easiest ways to ensure you are getting enough water throughout the day. Keep a water bottle with you at all times and sip on it regularly.
  2. Drink water when you are thirsty: Pay attention to your body’s thirst signals and drink water when you feel thirsty.
  3. Incorporate water-rich foods into your diet: Fruits and vegetables, such as watermelon, cucumbers, and lettuce, are high in water content and can help increase your water intake.
  4. Drink water before, during, and after exercise: If you are engaging in physical activity, be sure to drink water before, during, and after exercise to maintain optimal hydration levels.
  5. Drink water with meals: Drinking water with meals can help you feel full and prevent overeating.
  6. Avoid sugary drinks: Sugary drinks, such as soda and fruit juices, can actually contribute to dehydration because they contain sugar, which can pull water out of cells. Instead, opt for water, unsweetened tea, or flavoured water.
  7. Track your water intake: Keep track of how much water you are drinking throughout the day to ensure you are getting enough fluids.
  8. Drink water first thing in the morning: Start your day off by drinking a glass of water to hydrate your body and kickstart your metabolism.
  9. Drink water throughout the day: Try to spread out your water intake throughout the day rather than drinking large amounts at once. This can help prevent dehydration and improve absorption.
  10. Drink water when you are feeling sick: If you are feeling ill or have a fever, it is essential to drink more water to help flush out toxins and prevent dehydration.
Replenishing Electrolytes

Electrolytes are minerals in the body that carry an electric charge and play a vital role in many bodily functions. They include sodium, potassium, calcium, and magnesium. When an individual sweats, the body loses not only fluids but also electrolytes.

Replenishing electrolytes is important for athletes because they help to regulate the body’s fluid balance, muscle and nerve function, and blood pressure. Sodium and potassium, for example, help to regulate the balance of fluids in and around cells, while calcium and magnesium are essential for muscle and nerve function.

Electrolyte imbalance can occur when the body loses too much of these minerals through sweating, and can lead to symptoms such as cramping, fatigue, and even heat stroke. Replenishing electrolytes can help to prevent these symptoms and promote optimal athletic performance.

Electrolyte replenishment supplements such as Hydralyte and Koda are formulated with electrolytes such as sodium and potassium, which can help to replenish the electrolytes lost through sweating. They can be mixed into water or also are available in ice blocks and pre-mixed ready for consumption. Consuming foods high in electrolytes such as bananas, yogurt, and leafy greens can also be helpful.

It is worth noting that while electrolyte replacement is important, it is also crucial to be mindful of the amount of sugar and calories that come with sports drinks. Water is the best and most natural option for hydration. However, in cases of heavy sweating, it is important to replenish the electrolytes lost as well.

You can check out the full range of hydration supplies in our shop here.

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