Hydration status is vitally important to both athletic performance and general health. The human body is made up of as much as 75% water, and even a 1 or 2 % decrease off of baseline hydration status can significantly impair performance.

 Hydration is involved in numerous physiological processes such as:

  • Transportation of chemicals to and from cells
  • Cell hydration
  • Maintenance of body temperature
  • Elimination of toxins
  • Aids in metabolic and digestive processes
  • Moisturizes and protects joints

 In athletic endeavors this becomes even more important as water is rapidly lost through perspiration. This often leads to athletes exercising in a dehydrated state.

The main reasons dehydration has as adverse affect on exercise can be summarized as follows:

  • Decrease in blood volume
  • Decreased skin blood flow
  • Decrease heat dissipation
  • Increase core temperature
  • Decreased sweat rate
  • Increase Muscular

 These affects of dehydration lead to decreases in performance through decreased cardiac output and increased fatigue.

 Here are some tips to stay hydrated:

  • Avoid alcohol and/or keep it at a minimum, especially while physically active
  • Drink 20 oz of water immediately upon waking up
  • Drink 20 oz of water 1 hour before exercise
  • Continuously refuel with water and or/sports drinks if an endurance athlete during physical activity. The carbohydrates and salts will help water transportation into cells.
  • Keep water at your desk or wherever you spend the majority of your day.
  • Eat foods with a high water content such as fruits and vegetables; these go a long way in maintaining hydration!
  • Drink water before you are thirsty, the thirst mechanism doesn’t kick in until a low-moderate stay of dehydration. Stay ahead of the game!

 An appropriate hydration strategy will maximize workout performance while simultaneously reducing health risks and maximizing recovery.

About Eric Bach Performance

Eric Bach is a Certified Strength and Conditioning Specialist (CSCS), Precision Nutrition Level 1 (PN1) with a degree in Kinesiology Concentrated in Human Performance and Emphasizing Sports Performance from the University of Wisconsin Eau Claire. A former collegiate Strength Coach Eric now resides in Denver, Colorado. Eric coaches clients at Forza Fitness and Performance Center and trains everyone from weekend warriors and post rehabilitation patients to professional athletes. Eric developed his passion for fitness through a competitive sports career which included competitive Olympic lifting, Football, Track and Field, and Powerlifting. Eric is a self proclaimed fitness nerd who enjoys reading, eating, deadlifting, and living a healthy and fullfilling life while helping others dominant their lives in and out of the gym. Eric can be contacted at ericbachperformance.com for all consultations and questions

One response »

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