​​​  ​​    You don't have to be the best to walk through these doors, just a desire to be better.

Proper Hydration

If someone told you there was a way to gain a 5-20% advantage over your competition, what would you do for that advantage? What if it was as simple as drinking water? Water accounts for 50%-60% of total body mass and accounts for around 75% volume of muscle mass. (4) If your body is dehydrated it becomes catabolic. 

There are numerous risks of being dehydrated. As an athlete one of the most devastating effects of being dehydrated is the loss of performance. Consequences of being dehydrated are listed below:

  • Reduction in blood volume
  • Decreased blood flow to the skin
  • Decreased perspiration
  • Decreased heat dissipation
  • Increased core temperature
  • Increased rate of muscle glycogen use
  • Up to a 19% decrease in strength (2) (3)

Some signs of dehydration include the following (1):

  • Dizziness or lightheadedness
  • Nausea or vomiting
  • Muscle cramps
  • Dry mouth
  • Lack of sweat response
  • Increased and bounding heart rate

The most common signs will be a dry mouth and urine will be dark yellow. If you are properly hydrated your urine will have a slight yellow tint and be clear. 

To stay properly hydrated, the following “GENERAL” protocol is recommended. 

Upon waking up, consume 8-16 oz. of water with (optional) 1 tbsp. of glycerin. (This step is most crucial) If you are not properly hydrated, you are in a catabolic state. 

3 Hours before training have 8-16 oz. of water with (optional) a small amount of glycerin. 

30 minutes before training have 8-16 oz. of water. 

Drink water throughout each training session. 

Remember to drink water throughout the day and drink more if you are sweating a lot. 

There is no set amount of water that everyone needs to drink to stay adequately hydrated. Everyone's body processes substances differently, along with different workloads, work capacity, supplementation and several other factors. A good general guide line is to drink around a half gallon to a gallon a day. The most important factor is staying adequately hydrated and being aware of the common signs of dehydration, such as a dry mouth and change in urine color. Dry mouth is a late sign of dehydration and it will take 2 or 3 hours for your body to adjust to normal once you have consumed water.

1. http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/athletes-the-importance-of-good-hydration.html
2. http://journals.lww.com/nsca-jscr/pages/articleviewer.aspx?year=2008&issue=03000&article=00018&type=abstract
3. http://www.humankinetics.com/excerpts/excerpts/dehydration-and-its-effects-on-performance
4. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3707098/