Training and nutrition are the ingredients for success in athletics. That's what everyone will tell you. However, there’s something that can make all the difference, yet it’s often overlooked: hydration. Ensuring you drink water, enough of it, during and after distance running, cycling, baseball, or intense hiking, for instance, prevents dehydration and keeps you performing well. According to a Human Resources Performance by Champ report, losing just 2% of water in the body causes significant aerobic and endurance performance impairment. The same amount of water loss lowers thermoregulation (ability to sweat) thus increasing the risk of heat illness (headaches, fatigue, and muscle tension). What hydration does is to regulate the body’s temperature, keep joints lubricated, boost blood circulation (increase oxygen supply to organs and muscles), and enhance recovery for better performance. That said, always carry your reusable running water bottle when going for a sports event, be it a competition or training. In this post, we’ll be discussing why water is crucial for maximum sport performance.
Energy Levels And Endurance Increase
The body’s need for nutrients and energy increases anytime you push it hard doing a physical activity, whether it's rock climbing, running, or playing baseball. Since water transports nutrients in the body, being hydrated boosts energy production. That’s because your blood volume is higher when the body's fluids are adequate, meaning there's quick delivery of oxygen, nutrients, and energy necessary for maximum performance. Typically, a lack of water or fluids in the body makes the heart strain to pump blood throughout the body. All the hard work your heart endures when you’re dehydrated makes you feel tired and less focused on physical activity.
Aside from giving you an energy boost, staying hydrated enhances endurance. The electrolytes (sodium, potassium, and magnesium) in water not only cushion your joints or maintain blood volume, they control your temperature. In a study on the effects of hydration on temperature, researchers found that during exercise, the release of sweat exceeds water consumption, resulting in hypohydration (deficit of water in the body). When there's water deficit in the body, heat storage increases and you end up feeling dizzy, nauseated, and have muscle cramps. On the flip side, adequate intake of water keeps the body temperature stable so you can exercise or compete for longer without overheating.
Reduce Injury Risks And Promotes Recovery
Look at the biographies of famous baseball players and other renowned athletes. You’ll notice they have all had an injury history that affected their time on the field. Although the injuries athletes experience vary, they prevent them from getting a spot on the Major League Baseball (MLB) standing or athlete’s Hall of Fame. While various factors contribute to sports injuries, such as muscle strains, bone fractures, and tissue tears, dehydration is a primary cause. As your body loses water through sweating during workouts or sporting competition, your muscles can become tense or cramped.
When muscles cramp, you’re more likely to have a muscle strain when sprinting, throwing a ball, or swinging a bat. Hydration helps lubricate joints and increases muscle elasticity, maintaining muscle mobility. Taking water after physical activity also promotes fast recovery of post workout muscle soreness, allowing you to get back to training or in the competition field quickly. You’re likely thinking, how much water should one take for reduced injury risk and optimal performance during sports? The recommended water intake for physically active individuals is 14-22 oz two hours before exercising. Then take 6-12 oz of water in between workouts or a game and 16-24 oz afterwards.
Mental Clarity Improves
Anyone who exercises regularly or competes in professional sports needs to maintain focus and make quick decisions. This means their cognitive function must remain sharp for peak performance. Study findings shared on News-Medical show less amount of water in the body leads to poor concentration and coordination. Reaction time to make strategic decisions, which is essential for athletic success, also declines. Creating a plan to rehydrate, including packing a refillable, collapsible water bottle when going for training or sports events outdoors, helps prevent the impacts of dehydration on brain performance. Keeping your body hydrated helps flush toxins before they build up in the brain. The outcome is improved focus to perform at your best.
Have you been thinking of ways to succeed in sports performance, but not sure where to start? Hydration is the answer as it keeps the body strong to endure intense training. When you hydrate before, during, and after sport activities, your energy levels increase. Your endurance on the field improves as the body cools through sweat and your muscles recover from soreness faster. Also, water eliminates toxic waste in the brain that may cause fatigue, a decline in memory, and slow reaction time.
