IMPORTANCE OF HYDRATION

Our bodies are made up of 70 precent water and the other 30 percent is all of our tissue, bones, and muscles. It is extremely important to maintain our fluid levels because it affects all of our body functions and performance as athletes. Athletes that are in a dehydrated state before a competition are at a competitive disadvantage because their muscles will not be able to perform at an optimal level.

Fluids include water, non-carbonated, non-caffeinated drinks, and sports drinks including carbohydrates. These fluids should be consumed at regular intervals to compensate the same rate that our body fluids are lost. Fluids that are consumed at regular intervals help to minimize the disruption of cardiovascular function and body functions. In further explanation, our bodies, during high intense training sessions, will shut down the digestive tract so that nutrient uptake is minimal, indicating that solid food needs to be avoided 1 hour before and ½ hour after practices. Fluids are easily digested, help to maintain our blood glucose and then can be utilized by our muscles immediately. Drink at least 2 cups (16 oz) 2 hours before training and competition sessions so that the body has time to allow for excretion of excess fluid. Utilizing small amounts during training sessions and diligent fluid replacement after workouts can have an enormous impact on your recovery time and subsequent performances.

Adequate amounts of fluid intake also helps to reduce hyperthermia and heat-related injuries. It will also provide healing for muscle-related injuries during recovery time.

DON'T CRAMP YOUR STYLE!

Are you bothered by painful side cramps when you exercise? If so, there may be help. Researchers in New Zealand found that the pain is most likely to occur after drinking large amounts of fluids right before exercising. This, in turn, causes strain on abdominal ligaments.

To prevent these side 'stiches,' keep yourself hydrated well before you plan to exercise, and drink modest amounts of fluids at regular intervals during your workout.

Five Ways to Improve Endurance and Aerobic Performance

To optimize recovery, swimmers should replenish depeleted muscle glycogen stores with carbohydrates within two hours after a workout.

Select a sports drink that will speed glycogen replenishment and rebuild protein.

Limit the amount of protein and fat consumed in the immediate post-exercise period. Too much post-exercise protein slows recovery by slowing rehydration and carbohydrate replenishment. The optimum ratio is 4 grams of carbohydrate to 1 gram of protein.

Incorporate antioxidants into the nutrition program. Antioxidants can protect against post-exercise muscle damage, thereby reducing soreness.

Swimmers should drink fluids containing sodium, potassium, and magnesium before, during, and after training since the normal thirst mechanism is usually not sufficient to restore fluid and electrolyte balance.