Make Hydration Part Of Your Game Plan
Published December 05, 2011 10:50
Don't let dehydration drain your performance.
Remember, thirst is not always a sufficient indicator of hydration. In fact, strong thirst may be a sign that you are already 2-3% dehydrated.
DID YOU KNOW that a 1% level of dehydration can decrease athletic performance and 3% could put you in the high risk zone?
Whether you are performing indoor or outdoor activity, your body generates a lot of heat and you will lose fluid through sweating. Protect yourself from becoming too dehydrated and fatiguing more rapidly.
Drink Before, Drink During, Drink After
What's Your Game Plan?
• Arrive at your competition or practice venue well hydrated, healthy and fit to play.
• Drink plenty of fluids the day before and throughout the days of practice and matches, so that your urine is light-colored. See below Urine color chart
• Bring water & sport drinks to the court and drink up to 6-8 gulps on every change of ends to help maintain fluid levels during play.
• Replace fluids after play based on your body weight deficit. To get the total amount loss of fluids during activities, weigh yourself on a scale before and after
• Drink 20-24 oz of fluid per 1 pound of weight loss. This is equal to replacing 1.3-1.5 liters of fluid for every 1 kg weight lost.
• If you sweat a lot or you're prone to muscle cramping, adding salt to your sport drink (or adding salt to food) can assist you with replacing and retaining fluids and electrolytes. Add 1/3 teaspoon salt into one bottle of your sports drink to improve your performance by enhancing hydration.
• 1% low fat or skim chocolate milk is an optimal recovery drink. It contains carbohydrates, protein and fluid in an ideal 3:1 ratio which help to speed recovery. Drink your 1-2 cups chocolate milk, have a piece of fruit and additional fluids within 30 minutes after activity, for your optimal regeneration.
Talk to a PRIMARY HEALTH CARE PROVIDER or your medical practitioner to find out what will work best for you.
Take a look at this urine color chart to define your hydration:
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