Hydration is important to everyone but especially important to athletes and hard-working people. Hydration helps reduce the risk of injury and muscle fatigue and replaces water lost through sweating. Dehydration is the lack of enough fluids and can cause reduced blood volume and flow, reduced sweating, higher core temperature, and increased use of glycogen stores.
Provide Hydration with Water and Other Quality Health Drinks
Water is the most common drink to provide hydration but a person can only drink so much water and then they want something tastier or a drink with added health benefits. A person can head to Guardian Athletic’s shop for one good choice of healthy hydrating drink based on a hemp-derived extract. Enhanced sports drinks designed for hydration should be healthy and natural with high-quality ingredients and no side effects.
Hydration Affects Athletic Performance
Water and other high-quality hydration drinks or sports drinks help keep the body temperature at the best levels. Without adequate hydration, the core body temperature can rise too high during activity. This is avoided by allowing the body to sweat and maintain optimum body temperature. Drinking fluids is important to replenish the fluids lost to sweat during exercise.
Dehydration occurs when the body is losing more fluid than it is taking in. Dehydration can range from a mild case to a severe case with serious symptoms.
The body can lose up to 2% of its weight which can cause heat stress, hypertension, tachycardia, vomiting, hyperventilation, diarrhea, or even seizures and coma. Fluid loss of 2% can reduce physical and mental performance. Dehydration or the loss of fluids can cause a reduction in blood volume and flow, lower sweat rate, increased body temperature, and the increase in the use of glycogen.
All of this can cause the blood viscosity to increase and the volume of plasma to be reduced, which reduces the volume of blood returning to the heart. This reduces the cardiac output which is not good. Then, the increased breakdown of glycogen can lead to more fatigue in muscles. Dehydration also causes an increased level of cortisol which reduces the level of testosterone needed for muscle growth.
Water and other approved drinks are involved in most of the chemical reactions needed for athletic performance. It is important for athletes to be well-hydrated before, during, and after physical activity to perform at their best.
Is Water Enough?
Water may be all that is needed for many people to stay hydrated but for serious athletes and others who work hard physically, more might be needed. High-quality, healthy sports drinks can be very helpful. Why? Because these drinks contain potassium, calories, and other nutrients that can provide electrolytes and energy for better performance over a longer time.
Athletes need to choose their drinks carefully. Do not use sports drinks containing high levels of sugar, salt, or caffeine. Also, check the serving size on the container and only drink one serving at a time. A drink container might contain two or three servings. Added caffeine can cause the person to need to urinate more often, interrupting the activity. One way to see if dehydration is a problem is to check the urine. If it is light-colored everything is fine but if it is dark yellow or amber, more hydration is needed quickly.
How much To Drink
Hydration must start with 17 to 20 ounces of water two to three hours before a workout, then another 8 ounces 20 to 30 minutes before exercise and 7 to 10 ounces every 10 to 20 minutes while exercising. Then, drink another 8 ounces within 30 minutes after you are done. Stay well-hydrated to stay healthy and perform at the highest levels.