The Importance of Water in an Athlete’s Life

07-18-2007

by: Chad Case, C.S.N

Many athletes overlook the benefits of hydration. There are those who do not like the taste of water, therefore they drink soda, tea, coffee, etc. No matter what the excuse, they are missing out of the most important factor in sports nutrition.

What is so important about water and how much do we need to drink?

The human body cannot make or store water so it is necessary to drink water throughout the day to replace what you eliminated. Water makes up makes up about 60 percent of body weight and is involved in almost every bodily process.

As a rule of thumb, everyone should strive for eight cups of water each day, which amounts to around two quarts. You can also figure out how much water you need to drink by taking your bodyweight in pounds and multiplying it by 0.55 to figure out how many ounces you need. Obviously, if you are an athlete or avid exerciser, you will need more water so you can replace what you lost during a workout.

For the athlete, you must drink plenty of fluids before, during, and after competition to avoid overheating and to stay hydrated. You want to replace whatever fluids you lost due to exercise as soon as possible.

You want to be drinking even when you aren't thirsty. By the time you are thirsty, you have already become dehydrated. When you have lost about 2% of your bodyweight from water is when you will start to feel thirsty. By this time it is too late and performance (especially in sports) will decline.

Continue to drink even after you are satisfied. If you stop when you are satisfied, you will actually only get about half the amount you really needed. In addition you will not get your daily requirements from food alone, therefore it is important to drink extra water on top of eating your plant foods.

Water Cleanses The Body

In the world of athletics, higher protein diets are extremely common. With that being said, the body needs to cleanse itself from the urea and ketones which is brought on by high protein consumption. It is necessary to get rid of all these toxins in the body to help the kidneys function optimally.

What Are Some Tips To Staying Hydrated?

• Weigh yourself before and after your workouts and drink 2-3 cups of water for every pound of weight you lost during your workout. You want to have your bodyweight back to normal before your next workout.
• Drinking small amounts of water frequently rather than large amounts less often.
• Pay attention to the amount and color of your urine. You should excrete urine that is nearly colorless. Small amounts or dark colored urine can indicate dehydration.
• Drink cold beverages to cool your core body temperature and reduce sweating.
• Carry a water bottle with you at all times to ensure you can drink throughout the day.
• Start and end your day with water. Your body loses water while you sleep so by drinking some when you first wake and when you go to bed you will ensure proper hydration.
• When struck by the flu or a cold, you will become dehydrated and should always keep water by your side at all times.

As always, if you have any questions, please feel free to call us at 402-421-4MAX, or email us at maxmusclelincoln@yahoo.com