Exercise and Hydration
Performance Coach Amy Nguyen, CF- L2, USAW L1
B.S. Foods & Nutrition, M.S. candidate Exercise Physiology & Nutritional Sciences
Water is one of our body’s essential nutrients and we need to have adequate intake of fluids daily to hydrate the cells in our body. There are many benefits to proper hydration; assisting the body in thermoregulation via sweat, lubrication to joints, moistens tissues in eyes, nose, mouth, water is the medium for transportation of nutrients and waste products of the blood and across cells, and our muscles are made up of 75% water!
Dehydration can negatively impact performance and lead to early fatigue.
Signs and symptoms of dehydration to watch out for are:
Overall the goal is to minimize dehydration without over-drinking. Ways to check you’re getting proper hydration for yourself are urine color and sweat loss. Dark colored urine (apple juiced colored) indicates dehydration. Light yellow or straw colored is considered well hydrated. Changes in your body weight before and after exercise can be used to estimate sweat loss. Dehydration that exceeds 2% body weight loss is harmful to exercise performance. Both overhydration and underhydration - if sufficiently severe - will impair performance and pose a risk to health. When evaluating your fluid requirements, there are two things to consider: the fluid required for your general body needs PLUS the additional fluid needed for your training.
Here are a few tips to stay hydrated and replenish any fluids and electrolytes lost from sweat!
Author: Annemarie Alf
"We Specialize In Optimizing Teen And Active Adult Lives In North County San Diego By Addressing The WHOLE Person. We offer A Holistic, Integrative Approach To Performance And Wellness That Will Assess And Address The Root Causes That Lead To Pain, Hormonal Imbalances, Fatigue, Weight Gain And/ Or Decreased Performance."