Hydration for Athletes

hydratation for athletesIt is important for athletes to be well nourished and well hydrated before going for a workout. Always put in mind that building strength requires athletes to fuel their bodies with the right foods and fluids, putting into consideration the right amount of protein and proper hydration.

Dehydration is not the only problem that athletes may acquire. Hyponatremia, or fluid overload, is also common. That’s why it’s crucial for athletes to strike the proper balance when it comes to hydration. Whether you’re a marathon runner like Salazar or a weekend warrior, knowing precisely how much fluid to consume before, during, and after workouts — especially in the heat of the summer — can help stave off both conditions.

The lack of proper energy will make goals hardly be achieved. It’s important to plan a pre-workout snack or meal by choosing foods that are easy to digest. Important tip: don’t sit too heavy on the stomach and give a positive edge when lifting. Include high energy foods: those that are lean sources of protein. High-carbohydrate diet is also advisable for supplying quick energy.

To prevent dehydration, the athlete is advised to drink 8 ounces of sport drink or water possibly every 20 minutes, no more no less. For those who need some sort of guideline to determine how much should be drinking, drink no more than 1 cup of water every twenty minutes. This will serve as a starting point. Weigh yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 24 ounces of fluid.

Water is fine for exercises below 40 minutes, but for something beyond that, sports drinks are more advisable. Sports drink help increase the fluid that goes around the body. Most sports drinks contain the equivalent of an "active pump" that gets more water into the body faster than the unassisted process, simple diffusion of water, would have.