Did you know? Dehydration of just 2% of body weight causes performance declines in workouts. We want to stay on top of hydration needs, especially in hot, humid conditions or at high elevations. What is dehydration? Dehydration is a harmful reduction of the amount of water in the body. Optimal hydration helps moisten body tissues like the eyes, nose, and mouth, while also assisting in body temperature regulation through sweat and transporting things like nutrients and oxygen in blood. In other words, hydration is important! How does dehydration affect performance? Ultimately, dehydration decreases performance! When we are dehydrated the blood is thicker, which puts more stress on the heart. Core temperature is elevated as well because sweat decreases. How do I know if I’m hydrated? Signs of dehydration – dizziness, overly fatigued, irritable, nausea, dark urine, little to no urine output after activity, performance decline Practical steps for optimal hydration All the time- Drink half your body weight each day outside of activity Pre-training- Drink slowly 13-20 oz (5-7 ml/kg of body weight) at least 4 hours before exercise. If urine isn’t produced in that time, slowly drink more (3-5 ml per kg of body weight) 2 hours prior. Just […]
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