Hydrating for Optimal Performance
HYDRATING FOR OPTIMAL PERFORMANCE
With the heat of summer in full swing now and you just starting to increase your training intensity in readiness of the upcoming season, it is highly likely that you are putting yourself at risk of dehydration. Dehydration not only severely impairs endurance performance, but also worsens concentration levels, altertness, perceived workload, nausea, cramps, muscular strength and co-ordination of skills. You can prevent dehydration by selecting the most appropriate types of fluits for your own needs and comsuming enough of these to replace the fluids you lose during training sessions and games.
There is a ever-increasing variety of fluids on the market for athletes these days and it can be very difficult to choose the types which will be best for your sporting performance. The variables you must consider are the fluid's carbohydrate content, sodium content, caffeine content, gassiness, taste, appeal, portability and affordability.
Drinks that contain carbohydrate include sports drinks, cordial, milk drinks, fruit juice and softdrink. Carbohydrates provide these drinks with a sweet taste, which has been proven to increase voluntary drinking after exercise. It is important to use drinks that you enjoy the taste of, as studies show that you will drink more as a result. The carbohydrate in these drinks also helps to increase the absorption of the fluid in your body and thus can help you ro restore your body's fluid losses quicker after intense training sessions or games. However, these drinks contain sugar which can harm your teeth and therefore should not be used frequently by children. They also contain a fair bit of energy, which can be helpful for athletes trying to gain extra muscle mass but not the best choice if you are aiming to slim down.
Drinks that contain sodium (e.g. sports drinks) enhance the body's retention of the fluids that you drink and can also help reduce the risk of muscle cramps. If you prefer to drink fluids that don't contain sodium, the same outcomes can be achieved by consuming salty foods with the fluid.
It is important to avoid caffenine and alcohol during the recovery period because these are potent diuretics that reduce the body's ability to retain the fluid you drink. It is also undesirable to select gassy (carbonated) drinks because these can cause stomach discomfort which can impair your performance.
GENERAL GUIDELINES
Choose Water:
* For qa healthy everyday fluid choice
* If you need to maintain or lose body weight
Chose Sports Drink:
* After exhausting training sessions or games, particularly in hot/humid conditions
* Between games/events if there is very litte recovery time between these games
* In your everyday diet if you have very high energy requirements or need to bulk up
* If you are prone to cramping during games/events (Gastrolyte & salt can also assist)
* To achieve your carbohydrate needs if you can't stomach food (i.e. feel nauseous) after a session or competition
WANT MORE?
It is very beneficial for all athletes to have an individualised fluid replenishment plan developed by a Sports Dietitian. If you want to improve your hydration strategies check out these websites
www.completeperformancesolutions.com
www.sportsdietitians.com.au
Article Contributed by:
Leanne Hammond
Sports Dietitian & Personal Trainer
Complete Performance Solutions
0402 076 311
