12 Dec Hydration is Important
Water is an extremely important resource for the body. It is the basis of blood, digestive fluids, urine, sweat, muscle function, bones and fat. Low water intake can result in fatigue, headaches, etc. Dehydration during exercise and training can be even more dangerous.
How much water do we need?
The intensity and duration of training, environmental heat and humidity, and clothing and gear, all play a role in how much fluid is lost during activity and needs to be replaced.
Athletes should drink 16-24 fluid oz. of water within 2 hours before training. You should consume another 7-10 fluid oz. of water, 10-20 minutes prior to exercise. During practice, take 6-12 fluid oz. every 10-20 minutes. After practice or training, drink about 8 fluid oz. of water to re-hydrate and prevent cramping.
If you feel dizzy, fatigued, nauseous, or cramping, stop exercising immediately. Get some water and rest. Ignoring these signs may result in injuries.
Dehydration can result in several types of heat illness, ranging in severity, from heat cramps and exhaustion to heat stroke, which can be deadly. Don’t forget to hydrate before, during and after exercise and training. While exercising, it is vital that you pay attention to your water intake. This will keep your muscles working properly, at full efficiency and help to avoid injury.