Know what drives me crazy
When clients walk through the door and tell me they feel sluggish because “I only had an apple or banana to eat this morning,” then you ask them how much water? “……….” My point exactly!
Water is one of the most important and under-consumed nutrients for athletes. The human body is made up of 60 percent water. Muscle is 80 percent water. When you are dehydrated, you have less muscle to push with. Dehydration occurs when you lose 2 to 3 percent of your body weight in water, which creates a notable decrease in the ability of the muscle, reduces maximal force, and sustains force. With a 2 to 3 percent loss in body weight, you can’t lift as much weight or be able to attempt several repetitions. Every action in the body to make energy, produce force, or repair itself requires water. Without water, you do not feel good because your body is not able to perform. When your body is dehydrated, you are a greater risk of muscle pulls and tears when training at high levels. When the muscle is dehydrated, it does not have these characteristics and is inefficient and unable to perform normally. The following are some negative effects of dehydration:
Increased heart rate
Decreased cardiac output; the body works harder per stroke to push the blood through
Decreased muscular endurance
Increased muscle cramping
Decreased strength & power
Increased risk of heatstroke or heat exhaustion
If you feel thirsty, you have already lost about 1 percent of your body weight in water. This alone leads to a decrease in performance. Beyond the scale, there is a simple way to check your status to make sure you are hydrated properly: check your urine in the toilet. First make sure you are not urinating into blue water, which obviously affects the color. Next, check the color. Your urine should be as light as possible. It should be the color of lemonade or lighter. If it is darker than that, you are dehydrated and should consume water immediately.
Water is also responsible for carrying nutrients to muscles, as well as lactic acid and the by-products of exercise away from the muscle, allowing it to repair. If you do not take enough water, the muscles are not able to repair and you stay sore longer. Did you even think that by drinking more water, you would be less sore or sore for shorter periods? This is an amazing result from such a cheap supplement. Since water is in every cell, it also is partly responsible for cushioning organs and lubricating joints. Some of the daily stiffness one might experience is a symptom of dehydration.