Hydration is essential in maintaining the bodily systems balance. Water makes up nearly 60 percent of our body, therefore the importance of hydration is imperative. Consuming a healthy diet and at least 2 to 3 liters a day of water or fluids will ensure that each of our body’s systems is running efficiently. Water in our body serves many important roles. For example, water dissolves proteins and transfers them through our entire body. It also delivers nutrients to cells and carries waste away. Water is also crucial in protein synthesis and acts as a catalyst to speed up enzyme interactions with other chemicals. When it comes to performance, water lubricates joints and acts as a kind of shock absorber. Another important factor is when we sweat, and as it begins to evaporate, it cools the body acting in temperature regulation. Thus, water and fluid balance are necessary for optimal performance of the body.
Molly is an endurance athlete that has run in over a handful of marathons. A few years ago, she decided to participate in a marathon in Baton Rouge, Louisiana. However little did she know that this race would be different. Molly went in with the mindset that this was like any other race. She did not take into consideration the brutal humidity and heat that she would have to endure. Molly said that she had carb loaded the night before as well as consumed what she thought was a substantial amount of water and got plenty of rest. She said she felt great at the starting line and was ready to conquer the race. The temperature was 92 degrees that afternoon with 95% humidity. Molly said that she had skipped the aide stations and before she knew it she hit mile 6, this is where she started feeling symptoms of dry mouth, thirst, and fatigue. Luckily, there was an aide station a few minutes ahead where she stopped and gulped down a couple of water cups. She thought that she would feel better after quenching her thirst, however, her heart rate started racing and a headache began to occur. Still, she was able to carry on a couple more miles. Around mile twelve dehydration started to kick in fully. She started feeling the effects of intense fatigue, light-headedness and began cramping in her legs. This continued for another mile or so until Molly eventually had to stop and seek refuge under a shade tree. There she sat while the medical team examined her and deemed her unfit to finish the race. Molly said she will never forget that day and how miserable she felt. She said that the effects of dehydration took place over a period of time and eventually just overcame her. She also said that it took her at least a week to recover from the incident and has learned proper hydration techniques to avoid another occurrence. She said that she was blindsided by the extreme humidity and temperature of Louisiana.
After hearing about Molly’s devastating encounter with dehydration, I compiled a list of ways she could have avoided this mishap. Starting two to three days before a race Molly should have consumed at least two to three liters of water per day. In addition, every few cups she should have consumed an electrolyte sports drink that contained sodium. The sodium would have helped with water retention. There is a product called GU hydration that she could have also consumed that helps with hydration and contains electrolytes. She could have consumed this before, during, and after her race to replenish the electrolytes and water that she had lost. She should have also ensured that she was getting enough rest at night to ensure optimal performance and recovery. A few hours before her race she should have consumed at least 10 percent of her body weight in fluids, and this timeline would ensure she had ample time to flush any excess fluid out of her system. During the marathon, she should have utilized the aide stations more frequently. After the first few miles, she should have aimed at consuming at least 16 to 30 ounces of water or sports drinks every hour. If she had brought a portable water bottle, she should have had a goal of taking small sips accumulating at least 4 ounces every twenty minutes or so. After the succession of the race, she should have consumed at least 20 to 24 ounces of fluid for each pound of body weight lost. A recovery drink containing carbs, protein, and electrolytes would have also been beneficial. Carbohydrates replenish glycogen, protein would repair the damaged muscle tissue, and electrolytes would aid in the process of rehydration. If Molly would have taken these simple steps, there is no doubt that she would have been able to complete the marathon and have a successful recovery.
Performance decreases significantly when the body loses 1-2 percent of body weight in water. Consistent hydration replaces fluids that are lost by sweat, and so maintains our body temperature. Can reduce heat stress and regulates blood pressure. In addition, proper and consistent hydration maintains muscle function and performance and helps the movement and transport of essential nutrients throughout the body. Consuming 1 liter of water during and after workouts as well as 1-2 cups of water at each meal will help target the daily goal of 2 to 3 liters per day. Also monitoring your urine color will allow you to assess your hydration status. A diet high in fruits and vegetables will also allow individuals to ingest fluids. Exercise intensity, duration, performance, and recovery all depend on one’s personal hydration strategy. After all our bones contain 22 percent water, adipose tissue 25 percent, and most importantly, muscle cells 75 percent water. Therefore, in able to obtain optimal performance and successful recovery proper hydration is crucial.
In my future training endeavors, I will make it a point to explain to my clients the importance of hydration and how it affects performance and recovery. If fluid intake is a constant struggle, I will set realistic goals for them to achieve, such as drinking a certain amount of fluid every hour and eating more fruits and vegetables. I will also have them keep track of how their body feels after proper hydration is obtained. They will then be able to witness the importance of performance and proper hydration. I will also be able to go into detail about how electrolytes can replenish hydration and how many liters per day a person should consume to achieve desired results. Statistics are important when explaining to a client a proper hydration strategy. For example, performance decreases when there is as little as a 1-2 percent reduction in body weight due to water loss. My clients who are seeking optimal benefits will be able to understand how and why hydration is the key to maintaining performance and muscle function.