As summer training for the off-season ramps up and training camps for fall sports start in the upcoming weeks, it's important to conscientiousness of the importance of hydration and taking care of yourself during the peak heat season. A lot of athletes try to 'tough' it out and fight through it. Doing this will leave you feeling like garbage and hurt your performance. As an endurance athlete, I've under hydrated and get turned sideways and struggle to get back on track or endure an unneeded sufferfest. Essentially, not getting enough water causes your blood to thicken which causes your heart to work harder and beat faster. If your training dehydrated, your performance will suffer.
So, let's go over the signs of dehydration,:
- muscle cramping
- elevated heart rate
- stomach issues(feeling terrible)
So, how can you prevent dehydration:
- train in the morning or evening
- consistent water breaks - waiting til your thirsty is too late
- When you're not training, drink often.
- A good way to tell if you're hydrated is looking at your urine, the clearer the better
- Pre-workout and post workout include a drink with electrolytes like Gatorade or Powerade. I prefer Nuun. Lots of flavors and it doesn't bog you down like the other sports drink might.
- Listen to your body.
A good test to see if you're drinking enough during training is to weigh yourself with minimal clothes on before your workout. After your workout, weigh yourself again the same way you did pre-workout. You should be 1-2 lbs within your initial weight. Here is an example:
Pre-workout weight: 175 lbs
Post workout weight: 172 lbs
During workout: drank 32 ounces of water = 2 lbs
Final workout weight = 174
If you're under 2 lbs, you're not hydrating enough.
Good luck training and have a great 2019-2020 season.