How Hydration Affects Our Body
Intro:
Oftentimes we don’t realize how important it is to fuel and hydrate our bodies based on the weather and workout you did that day. Hydrating your body is key for optimal energy levels and for less brain fog. Athletes tend to forget hydration is important during games as they can forget to bring or drink enough water.
Background Info:
Water cushions the joints, and being dehydrated can affect your flexibility and speed.
Endurance. Hydration is essential for proper muscle function (including heart muscles), and it helps you avoid cramps.
Breathing. When you inhale, you need body fluids to moisten the air so it’s easier to absorb oxygen through your lungs.
Mood. Your brain needs water to work. Just as a drop in blood sugar can make a person “hangry,” dehydration can affect mood and concentration and cause headaches and irritability.
What are Electrolytes and why do Athletes need them?
Electrolytes include salt and minerals such as potassium, phosphate, calcium and magnesium. Maintaining electrolyte balance maximizes the performance of the body’s muscles, organs and joints. With the exception of bicarbonate, electrolytes come from the food and beverages you consume. Since electrolytes dissolve in water, levels can go down when the body loses water through elimination of waste (urine and stool), evaporation of breath, and sweating.
Recommended Daily Water Intake for Athletes:
Fluid needs vary based on activity, intensity, environmental conditions, body size of the athlete and training status. The more highly trained an athlete is, the more he or she will sweat and require more water.
To maintain optimal hydration throughout the day, young athletes should drink ½ to 1 ounce of water per pound of body weight. To maintain peak performance during exercise, minimize water weight loss to no more than 2% of your body weight. This means that a 100-pound athlete should lose no more than 2 pounds during a workout.
Athletes should drink plenty of water in the hours leading up to practice. Continue taking four to six big gulps of water every 15 to 20 minutes during exercise. After exercising, drink 24 ounces of water for every pound of water weight you lose during your workout.
Symptoms of Dehydration:
Muscle cramping
Fatigue
Lightheadedness
Dizziness
Confusion
Dry mouth and mucous membranes
Increased heart rate
Increased breathing rate
Conclusion: In the end, we should always accompany our bodies needs and hydrate ourselves for optimal recovery and performance to fuel and feel our best during games and practices as electrolytes affect our everyday life, mood, and bodily functions overall to keep us satisfied and hydrated.
Sources Cited:
“Sports and Hydration for Athletes: Q&A with a Dietitian.” Johns Hopkins Medicine, 30 Oct. 2023, www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes#:~:text=Athletic%20performance.,it%20help%20you%20 avoid%20 cramps.
Judge, Lawrence W, et al. “Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors among Collegiate Track and Field Throwers.” Journal of Human Kinetics, U.S. National Library of Medicine, 28 July 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8336541/.
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