Water Wednesday. . .


When we start to move and challenge our bodies, we become athletes and one of the most important elements that an athlete needs is water.  Water is essential for our internal organs, digestive system and overall hydration.  In order to perform at your best, athletes need to be hydrated before, during and after an event.

Here are some quick facts about water and hydration.  Now that it's nice and toasty outside, it is even more important to make sure we load up our gym bags with plenty of water to have before, during and after a challenging workout/event.

  • Water delivers oxygen, nutrients and hormones to the cells and removes toxins from the body.
  • Water is also a component in regulating body temperature.
  • Along with electrolytes, water helps dictate cellular function.
  • Dehydration leads to low blood levels and can compromise blood circulation to muscles and vital organs.  
  • Muscles need water because it provides oxygen and aids in muscle growth, as well as repair.
  • Before an event an athlete should drink 2-3 cups of water 60-90 minutes before an event.
  • During an event, an athlete should consume nearly 4-6 ounces or water every 20 minutes or when needed.  
  • After an event, athletes need to replenish the hydration lost.  When an athlete sweats, water along with sodium have been lost and they need to be replaced. 
  • Calculation of how to replenish water loss can be simple but not 100% accurate, but it's still a great way to make sure you are taking care of your body and hydrating it properly.

(body weight before - body weight after) + (amount of fluid intake - toilet trips) = sweat loss

  • Body weight is measured in pounds and Fluid is measure in ounces.