How Hydration Affects Performance

One of the essential feature of a healthy nutrition program is hydration. Hydration involves providing the body with enough water to function and to prevent from consequent injuries. It’s recommended for athletes to hydrate while exercising, to restore the fluids lost through sweat. We all know that our body is made up of approximately 60% of water. Water regulates blood volume, controls body temperature and is involved in muscle contractions. Even a mild dehydration can seriously impact the athletic performance. There are many benefits of keeping the body hydrated while exercising, such as:

Fluid helps to control body temperature: When the body temperature increases above normal, it can affect the body’s energy systems. This interference, as a result, negatively impacts both performance and recovery.

Fluid helps to regulate blood pressure: Controlled blood pressure regularizes heart rate and, hence, manages body stress during physical activity and recovery. Extreme stress can lead to inflammation and interfere performance.

Fluid helps in the movement of vital energy nutrients: Important nutrients like carbohydrate, fats, protein, and other supporting nutrients that supply energy to the body are all transported by water in the body. Moreover, water helps to remove the metabolic waste from the body that is produced during intense exercise.

Whether you’re a professional sportsperson or a recreational exerciser, it’s essential to ensure you get the best amount of fluid before, during, and after workout. If you’re not appropriately hydrated, your body can’t perform at its top level. You may experience dizziness, vomiting, muscle cramps, and fast heartbeat.

There is no fix rule for how much fluid to take while workout. However, according to the American Council on Exercise, “drink 18 to 20 ounces of water before you start exercising; drink 8 ounces of water 15 to 20 minutes before you start exercising and drink 10 ounces of water no more than 30 minutes after you work out”. As with diet plans, a hydration procedure should be consistently followed for best results.

For more information, you can check Shaw Academy’s online Sports Nutrition program by clicking here. You can also read Shaw Academy Reviews online on their Facebook page.