As an athlete it is imperative that hydration be the forefront of your training. Research has shown that “exercise performance is impaired when an individual is dehydrated by as little as 2% of body weight. Losses in excess of 5% of body weight can decrease the capacity for work by about 30% (Armstrong et al. 1985; Craig and Cummings 1966; Maughan 1991; Sawka and Pandolf 1990). Your body is a bioengineered machine and the amount, type, and frequency in which you hydrate yourself can not only make the difference in a stellar or detrimental performance, but in some cases life and death! So listen up as we share some keys to success.
Although a common rule is to drink 1oz per pound of bodyweight per day, a more individualized approach can be used to ensure that you are properly hydrated. If you want to get technical you can use the equation
(Finish weight – start weight) – (weight of amount drink)
So if you weight 160 and after a workout you weigh 156, then (4×16) 64 oz is the amount of water you should drink before your day is out. For bigger athletes this number will increase but if you are drinking a MINIMUM if a gallon a day you should be in good shape.
During training you should consume 8-12 fluid ounces per 15 minutes of activity. However, by using the COMMON SENSE principle you should drink all day EVEN WHEN YOU ARE NOT THIRSTY. By using this rule of thumb you will ensure that you are properly hydrated. A nice benchmark to gauge whether you are drinking enough is your urine. Some say that apple juice colored urine indicates that you are hydrated but here at swxller we are interested in excellence. CLEAR urine, yes clear as water urine is the prime indicator that you are hydrated. Once you consistently have clear urine one will know that they have not missed the boat on hydration.
You are an athlete so you need to fuel yourself with nothing but the BEST quality fuel. For hydration purposes that fuel is WATER. Electrolyte filled substances such as gatorade which have potassium and sodium are great as well but ONLY for strenuous activity and should not be used as a hydration source all day. For general hydration water should be your go to beverage. Now one doesn’t have to be super fancy and get the latest brits water filter (although those are pretty sweet) but if you are balling on a budget, natural spring water by the gallon only costs anywhere from 75 cents to one dollar at most grocery stores. In other words, but down the juices and tea and pour you a nice cold glass of the good stuff.
Water is key, water is your friend! Are you hydrating enough?? Let us see by using the hashtag #swxller #hydration in your social media posts!!!