H20 (SKY JUICE) water is the most valuable source on the planet, second only to oxygen, which is underutilized by many in the sporting world and in the general population group.
WHY HYDRATION / SKY JUICE ?
#1 reason is that our body weight consists of fluid, which includes blood accumulating to 70–80%. From outdoor sports such as tennis to indoor sports such as combat sports, either way athletes have to battle against the weather, especially in a hot and humid environment, from weight cutting to weight gain without hampering their performance. Athletes need to monitor not only hydration levels but also electrolyte levels to perform better on a daily basis based on individual requirements, training cycles, and any other related factors.
It’s not a surprise, from our basic metabolic needs of daily living urination, digestion, breathing, environmental factors, individual metabolic capacity and sporting requirements, S&C to technical recovery, training intensities, programming, sports equipment, gear & clothing, etc. We lose water.
This is why I always stress that sports performance or wellness is a 24/7, 365 gig, and it can’t be captured by getting information on social media or reading articles; however, those are good tips and eye-openers for many. Not having this basic nutrient is a sure path to decreased performance, injury, and health issues.
If the athlete's original hydration status and electrolyte balance are not maintained, this is an indicator of heading down the road of dehydration. In sports performance, health, or fitness, it is a fact that losing 2% of body weight due to fluid loss will decrease athletic performance and lead to other serious conditions, which will be discussed throughout this article.
HYDRATION IS IMPORTANT FOR FOUR REASONS:
It transports nutrients back and forth for energy production and transports metabolic waste products out of the system. This primary function is key to a healthy life and wellbeing.
Weather condition, and when you engage in any physical activity, your body produces heat, which causes an increase in blood pressure, heart rate, and body temperature. The body will automatically sweat by excreting water and electrolytes to reduce this high temperature as the body’s natural cooling mechanism.
Lubricate your joints and cells.
As for athletes, it’s important for performance, growth, injury prevention, and recovery.
DEHYDRATION :
On the flip side, when you do not properly hydrate, the body warns you in three stages through different types of body alarms.
This is not only theory; I personally vouch over the years that multiple pro athletes in different countries have seen and experienced the pros and cons of the above.
In high-performance sports, we do daily monitoring of hydration in conjunction with other nutrients, technical sessions, S&C sessions, recovery sessions, etc. On certain occasions, when budget permits, with elite athletes, we also use hi-tech equipment in lab work to consider a lot of factors, as at high-level competition, just 1% fluid loss will decrease fitness, blood volume, electrolytes, the ability to contract muscles, and cognitive skills. If you are a competitive athlete, you don’t want to lose by simply neglecting your hydration, do DO YOU ?
Below are a few economical tips any junior, senior, or recreational player can adhere to.
Alarm 1: Thirst, muscle cramps, flushed skin
At this stage, you need to stop the activity, cool your body down, take rehydration drinks, and monitor the situation.
Alarm 2: Dizziness, Vomiting, Nausea, Chills, and Shortness of Breath
At this stage, immediate medical attention is needed by the doctor, and intravenous rehydration and other medical interventions are needed.
Alarm 3: Heat Stroke
Never neglect stage 2, as if you reach stage 3, this is when emergency medical care is needed, as this could even be as fatal as death.
Other check points:
Not peeing or having very dark yellow pee.
Very dry skin.
Bad breath
Rapid heartbeat.
Rapid breathing.
Sunken eyes.
Sleepiness
Lack of energy
Confusion or irritability
As coaches, athletes, or parents, consider the below tips to stay hydrated and to rehydrate.
Note: Before starting any physical activity or sports, it is advisable to take a full medical and nutrition checkup, talk to your doctor, and proceed with your sports.
TIPS:
As a habit, check your body weight when properly hydrated. Also, check after a tennis, fitness, or combat session to consider body weight loss through water.
You need to replace the weight you lose during the session with water and hydration to bring it back to a normal level.
Upon waking up in the morning, check the urine color; it should be the color of lemonade. If it is too dark, you could be already dehydrated.
Water requirement varies according to the player’s weight, age, metabolism, muscle mass, training adaptability, S&C sessions, training cycle, nutrition, recovery, geographical location, etc.
However, for adult athletes, as the international norm is 2.7–3.7 liters of water, this could vary depending on the individual requirement as stated above.
Note: Water (also what you consume via fruits, vegetables, coffee, tea, milk, and coconut water) counts as well.
Sample timing for hydration:
2 hours prior to tennis: 400ml–600ml
During every 15-20 minutes: 150-350 ml
After activity: 400-650 ml for 1 lb of body weight loss during the session
Rehydration and sports drinks:
Before we discuss sports drinks, we need to understand what electrolytes are.
The top 3 electrolytes are sodium, potassium, and chloride.
Electrolytes are minerals that are found in your body, especially in blood, urine, tissue, and body fluid, that have an electric charge. These are especially important for muscle contraction and balance the amount of water in your body.
The only way to know if you are in the range is to get a blood test and then consume the appropriate amounts.
On the contrary, lacking electrolytes can cause seizures, coma, cardiac issues, etc. Also, remember that over-hydration and electrolytes can also cause dizziness, nausea, heart arrhythmia, fluctuation in your pulse, etc.
Sports drinks not only contain water; they also contain electrolytes, carbohydrates, etc., making them ideal for professional athletes. As for juniors, do not depend on these as these are quick fixes. For professional athletes, always stick to natural sources of food and hydration.
If you must invest in sports drinks, consult your doctor, as these typically have artificial preservatives, colors, flavors, or banned substances.
I hope this helps until next time. I love your feedback.
Some links for products :
https://www.amazon.com/WELLNESS-EVEXIA-365-CCCLXV-Perspective/dp/B0CDZ21SNN
References
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