Hydration is important, but especially for athletes! This blog is all about why athletes need to take their hydration seriously and the impacts that water has on our bodies.
55-60% of our bodies are water. That means staying hydrated, especially when working out, is extremely important.
Benefits of being hydrated
Water helps regulate body temperature, keeps joints lubricated, helps deliver nutrients to cells and keeps organs functioning properly. Water also helps improve sleep quality, cognition and mood. Ever talked to a fighter or powerlifter when they’re cutting water? I don’t recommend it. 😉
Avoid dehydration – especially when training
Staying hydrated is all about balancing our fluid intake vs output. Dehydration means that more water is moving out of your body’s cells than into them.
Thirst is one of the biggest indicators that we are dehydrated. However, just because you’re not thirsty doesn’t mean you’re hydrated. There could be a bit of lag time between water loss and thirst.
If you’re going about day-to-day activities, this isn’t too worrisome. However, if you’re doing activities where you’re sweating a lot (intense exercise or in extreme climates) this could potentially lead to dehydration, heat exhaustion or heat stroke. This is a huge reason athletes need to take their hydration seriously!
So how much water do you need?
With anything that has to do with health or nutrition, the answer is, it depends! Bigger people will need more water than smaller people, active people will need more water than inactive people and sick people will need more water if they have diarrhea or are vomiting.
To keep it simple here at Bad Athletics, we recommend around ½ to 1 full gallon of fluid each day. If you’re an athlete working out more than 90 mins a day, it could be even more.
Keep in mind, when exercising it’s important to drink 8 oz every 15-20 minutes of activity. ESPECIALLY if your training session is lasting over 60 mins. When exercising for an hour or more, it’s important to make sure our electrolyte balance is maintained. This means not just hydrating with water, but with a pedialyte or a sports drink to maintain electrolyte balance.
Sources of hydration
There are many sources for hydration besides water. If you are training hard, a good way to maintain electrolyte balance is drinking BCAAs. Bad Athletics BCAAs are formulated with an intense hydration blend of himalayan salt and coconut water powder to ensure you’re staying hydrated.
Other sources of hydration include the foods we eat. The amount of water we get from food will depend on how much, and which types of foods we choose to eat. For example, fruits and vegetables are higher in water while fatty foods are much lower in water.
Everyone should make hydration a priority. It’s important for athletes to especially make their hydration a priority and take it seriously. Water does so many amazing things for our bodies and it’s important that you’re aware of how much water you’re drinking each day.