Low-Down on the water: how it affects your training and performance

By SteveCalliard on June 23, 2010, 8:53 pm

Approximately 70% of the body is water. Sufficient conditions fluid intake is important. A good rule is to drink every 15 pounds of body weight, you must be a cup of water. One cup = 8 oz but it will vary depending on your activity, size and temperature. If you’re not near that level of the liquid, moving slowly, but wait, frequent trips to the bathroom. The color of the urine during the day should be pale yellow or white, are beginning to drink no more darker. Without water, you will die within a few days, can not say that vitamin C or protein the way, can you do? As an avid fitness, or sports, it is absolutely important that you stay hydrated during your training sessions training camp exercises, games and other activities. If you’re thirsty, it is too late, you’re dehydrated! With the loss of only 1% of your normal amount of water can take you where you want from a drop from 50-10% in performance. A 2% to 30% performance loss. Sweating also help you lose electrolytes, they are not replaced by water alone. Gatorade is perfect for this, followed the second PowerAde. But what happens during the workout if you do you moisturize? The body temperature will rise rapidly and your ability is to regulate the temperature can be significantly reduced transpiration rates and reduced blood volume, muscle is lost electrolytes and fluids, store in cardiovascular function, will much more quickly fatigue and the overall performance decreases. Training outdoors in the heat and poses extreme danger to you, especially if you have more fat. If you have some extra fat, it means that you retain more heat. Fat reduces the heat loss. To stimulate heat disease or even death. You can build tolerance to heat by increasing your physical condition. But at the expense of higher transpiration rate. If you have children warned they have less ability to adjust to the heat will be produced with less sweat and because each gland do not sweat as much. So if you want to just return the game and fitness, fitness or a means of rats, a fan of Boot Camp, or hydration of elite athletes critical of the education in these situations.

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