As an athlete, you understand the importance of proper nutrition and physical preparation for optimal performance. But did you know that hydration plays a crucial role in both athletic performance and recovery? Hydration is a crucial factor in athletic performance and recovery. Proper hydration can help athletes improve their endurance, power, speed, and overall performance, as well as speed up recovery after intense physical activity. On the other hand, dehydration can negatively impact athletic performance and increase the risk of injury. In this blog, we'll explore the impact of hydration on athletic performance and recovery, and highlight the best ways to stay properly hydrated to achieve your best results.
Importance of Electrolytes:
Minerals and electrolytes are essential for the body's hydration process. Electrolytes are responsible for maintaining the balance of fluids in the body and the transport of nutrients, while minerals are vital for maintaining the structure and functioning of cells.
Without adequate levels of electrolytes, the body becomes dehydrated, which can lead to numerous health issues, including fatigue, muscle cramps, and even heat exhaustion. On the other hand, too much water without enough electrolytes can also be dangerous. This is because overhydration dilutes the electrolytes in the body, leading to a condition known as hyponatremia. This can lead to confusion, headaches, nausea, and, in extreme cases, coma and even death.
For this reason, it is essential to ensure that the body is properly hydrated and has enough electrolytes when drinking water. This can be done by drinking electrolyte-rich beverages, such as healthy sports drinks, or adding electrolytes to water. Eating a balanced diet that contains plenty of fruits and quality meat and organs, plus salting your food with quality salts are good sources of electrolytes, and can help maintain the body's electrolyte balance.
Impact on athletic performance:
Hydration helps regulate body temperature and lubricate joints, which can lead to improved athletic performance. Adequate hydration can also help the body deliver oxygen and nutrients to working muscles, maintain proper blood volume, and facilitate the removal of waste products. All of these benefits can help enhance athletic performance and prevent fatigue during exercise.
Active individuals should aim to drink at least half of their body weight (in ounces) in water each day. For example, someone who weighs 140 pounds should strive to drink 70 ounces of water.
It is important to be cognizant of your hydration status while exercising to ensure that your body can adequately perform. In a review of the scientific evidence, Armstrong, Pumerantz, Roti, and Judelson (2005) proposed that drinking 16 ounces of fluid 2 hours before exercise, 7–10 ounces of fluid every 10–20 minutes during exercise, and 16–24 ounces of fluid for every pound of body weight lost after exercise can help to ensure proper hydration.
Impact on recovery:
Dehydration can cause a decrease in blood volume, making it harder for the body to deliver oxygen and nutrients to working muscles and speed up the removal of waste products. This can lead to muscle damage, inflammation, and delayed recovery. Proper hydration is also essential for replenishing fluids lost through sweating, which can help reduce muscle soreness, decrease inflammation, and support the healing process.
Recommendations for recovery:
STAMINAPRO Patches are a great tool to utilize for enhanced recovery. STAMINAPRO patches are charged with the electron signatures of ingredients known to reduce pain and inflammation in the body. The patches have a thin layer of Mylar, which is a capacitive material that’s able to hold the energetic charge of these ingredients. Once the patch is placed onto the skin, the body’s energetic field (known as the Galvanic Skin Response) induces the flow of electrons from the patch into the body to support the process of recovery. STAMINAPRO is designed with athletes in mind and the patches are sweat-proof and water-resistant to stay on through all the elements. STAMINAPRO patches are supposed to support you before, during, and after workouts so that your body can reduce inflammation and pain in order to help you to recover from workouts or day-to-day activities.
Recommendations for hydration:
- Pre-Exercise Hydration: Depending on the environment and body composition, athletes should aim to drink 17-20 ounces of water 2-3 hours before exercise and 7-10 ounces every 10-20 minutes during exercise.
- Hydration During Exercise: Depending on the environment and body composition athletes should drink 7-10 ounces of fluid every 10-20 minutes during exercise to stay hydrated.
- Electrolyte Replacement: For athletes who engage in intense or prolonged physical activity, it may be necessary to replace lost electrolytes through electrolyte drinks or electrolyte-rich foods.
- Monitoring Hydration Status: Athletes can monitor their hydration status by monitoring the color of their urine. Light yellow or clear urine indicates proper hydration, while dark yellow or amber-colored urine indicates dehydration. This is a general rule of thumb.
Hydration and VOLTAGE!
Hydration is essential for optimal voltage regulation in the human body. When the body is dehydrated, it cannot effectively maintain the balance of sodium and potassium ions that are essential for normal nerve and muscle function. This causes the electrical potential across cell membranes to drop and the body experiences a decreased voltage. This can cause fatigue, dizziness, headaches, and other neuromuscular issues. Additionally, when the body is dehydrated, the electrolyte levels decrease and the body is unable to produce enough energy to fuel vital processes, such as metabolism and muscle contraction. This further decreases the voltage level, resulting in decreased physical and cognitive performance. Therefore, it is important to stay hydrated in order to maintain proper voltage levels and ensure optimal physical and cognitive performance.
With poor voltage, electroceutical patches like STAMINAPRO will not be as effective.
Individual Needs
It's important to note that individual hydration needs can vary based on factors such as body size, exercise intensity, and environment. Athletes should listen to their bodies and adjust their hydration strategy accordingly.
Overall, hydration paired with STAMINAPRO Patches is crucial in athletic performance and recovery. Proper hydration can enhance performance, speed up recovery, and reduce the risk of injury, while dehydration can have the opposite effect. Athletes should make hydration and patching up a priority by practicing these habits before, during, and after exercise.
References
Armstrong, L. E., Pumerantz, A. C., Roti, M. W., & Judelson, D. A. (2005). Fluid, electrolyte, and renal indices of hydration during 11 days of controlled caffeine consumption. International Journal of Sport Nutrition and Exercise Metabolism, 15(2), 252-265.
