Welcome to Edge Performance, this weeks article will be covering, hydration, and how it affects recovery and performance, on a day-to-day basis. Whether you are a competitive athlete, weekend warrior, or average joe, I can guarantee that hydration has an impact on how you function throughout the day. Read on to find out what research tells us, and get some quick tips, to help you prevent dehydration and perform at your peak.
First off, let me make it clear, that by saying hydration, I mean water, not sports drinks, juices, sodas, or coffee, but water, whether it is straight from the tap or from a bottle. Water, is a staple to our survival, and in fact research shows that a decrease in our bodyweight of only 1%, due to fluid loss and energy use during physical activity, leads to a decrease in performance by up to 11%. (NATA 2007) Now this is usually a hot topic during the summer, when heat adds to the effects of dehydration and puts athletes at an increased risk of illness, but it is important to develop good habits, and be aware of how your hydration level affects you during the cold months too. Here are some general guidelines, provided by the National Strength and Conditioning Association:
Before Exercise: 2-3 hours beforehand – Drink 16 – 20 ounces of water
20 minutes beforehand – Drink 6 – 10 ounces of water
During Exercise: Drink 6 – 10 ounces of water for every 15 minutes of activity
After Exercise: 20 – 24 ounces of water for every pound of weight loss, within 2 hours after exercising.
This may seem complicated, but as with anything, if you give your hydration the attention to detail it needs, you will reap the benefits. So lets start with two simple steps that you can take towards staying hydrated. First, when you wake up, drink 12 – 16 ounces of water, first thing. I do mean first thing, it is best to keep a tall glass or bottle by your bed, and as soon as you get up, drink up. What does this do? During our sleep, we lose fluid through sweat, but mostly through breathing. This means you start the day off, slightly dehydrated, combat this with a quick drink of water. Second, most athletes and people in general, judge their hydration level by thirst, but the truth is that once you are thirsty, you are already slightly dehydrated. So choose to go the whole day without feeling thirsty, by drinking intelligently throughout your day.
Of course this article only scratches the surface of hydration and how it affects performance. To find out more about this topic, about us, what we offer, and why we offer it, reach out on Facebook at www.facebook.com/edgevaldosta or through email at edgevaldosta@gmail.com. We encourage you to keep an eye out for Edge Performance, and see if there is any way we can help you find your edge, both in life and on the field of competition.
Edge Performance
Newsletter #3
Daniel Bayman
