Water contributes 50–70% of the body’s total mass, roughly sixty five percent is intracellular and the remaining fluid is extracellular. Euhydration, that is, having the normal amount of water in the body, whereby all systems can function effectively is what we strive for daily. When there is a fluid deficit of close to 2% or more it is known as dehydration.
A serious concern for athletes are changes in physical performance that can be attributed to even low levels of dehydration, these changes include fatigue, endurance and issues such as motivation and perceived exertion. Dehydration can increase susceptibility to injuries and cause changes in cognitive function as well. When levels of dehydration sink to approximately 3% or more of one’s body weight the risk of cramping, muscular injuries and heat related illness escalates.
Being adequately hydrated before, during and after activities is essential in sports performance and athletic safety. Water needs of individual athletes are variable; they can be based on one’s daily nutritional status, metabolism, environmental conditions, physical demands of the activity, body size, gender and other actions such as one’s motivation, effort and involvement time.
There are also issues with athletes who overdrink and are
overhydrated. Because of individual differences and the multitude of physiological responses, all athletes should learn how to assess their hydration status and develop a personal strategy by consulting with their coaches, athletic trainers and medical staff.
Post-exercise rehydration is important. It is suggested that one replaces their fluid deficit with anywhere from 100%-150% of their body mass losses based on their tolerance through the consumption of fluid and foods. Recovery strategies allow the body to replenish its energy stores, repair muscle damage and restore physiological homeostasis.
All this leads to the motivational quote “Every Rep Counts” that is often heard and used throughout athletics. This statement can be about a specific exercise, an entire routine, or refer to a multitude of things that affect the outcome of training; did you sleep right, eat right, practice right, workout right, pay attention watching film, are you behaving right. Each is an important repetition that affects performance and therefore, the outcome of activities and competition.
Make sure in making ‘every repetition count’ that hydration is added to your list and remember fluids count before, during and after activity.
Hydrate well to Get and keep Strong.
