When competing in an athletic event, always drink enough fluids before, during and after the event to ensure that your body performs to its full potential. Failure to hydrate properly leads to a decrease in strength and endurance, which hinders your overall athletic performance. The longer the event lasts, the more you should worry about dehydration and its effects on your body.
Effect of Dehydration
Your body relies on the fluids that you consume to power your blood and brain. Your body's fluids deliver sugar, amino acids and electrolytes to your muscles, which provide energy. Dehydration sometimes leads to hyponatremia, which occurs when you overhydrate without the presence of sodium. Once dehydration sets in, you could see your core temperature increase to dangerous levels, which bring about cramps and heat exhaustion. You could see your entire body shut down in the middle of the event if you do not keep yourself properly hydrated.
High Risk Sports
The location of the event influences dehydration and, therefore, could have an effect on an individual's performance. Events taking place at altitudes above 8,200 feet lead to additional fluid loss. In addition, events taking place in extreme heat increase the chance of dehydration. Football and hockey players are at higher risks because they wear heavy equipment, which increases body temperature and leads to additional sweating. Wrestlers put themselves at a greater risk if they cut weight before an event. Participants in these sports must put an emphasis on hydration to perform at a maximum level.
Hydrating During an Event
As you lose water through sweat or urination during your event, replace this water immediately. Do not wait until you feel the effects of dehydration to begin consuming water, as your first water break should occur early. Thirst does not tell you when dehydration has started, as you only feel thirsty after dehydration has begun. Drink at regular intervals throughout the event to keep well hydrated. To learn about how much fluid your body requires, weigh yourself before an intensive practice and then again after the practice. If you have lost more than 2 percent of your body weight, it means that you did not drink enough water during the event.
Monitoring Hydration
Weigh yourself before and after each practice. After completing your event, drink 16 to 24 oz. of fluid for every pound you have lost. If you have another event in the near future, a drink that includes carbohydrates and electrolytes helps you retain water and increase your body's glycogen levels. The day after an event, drink fluids regularly, as it takes up to 36 hours to re-hydrate completely. Avoid alcoholic and caffeinated beverages, as they increase your urine production, which dehydrates you even further.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; Bill Campbell, et al.; 2011
- "Practical Applications In Sports Nutrition"; Heather Hedrick Fink, et al.; 2008
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