Proper hydration is vital for everyone, not just the physically active. Water is so important because it is your body’s main chemical component, making up, on average, 60 to 70% of your body weight.
Every system in your body depends on water. For example, the liver and the kidneys need water to help flush out toxins, the brain needs a constant volume of water to function correctly, regulate body temperature and joints need it to help reduce friction and facilitate movement.
Lack of water can lead to dehydration. Being dehydrated means the body cannot function normally as it does not have enough water to do so. Even mild dehydration can drain your energy and make you tired. Research has found that even a 2% drop in the water content of the body results in fatigue and tiredness whilst a decrease of 10% (severe dehydration) or more can be fatal if not treated immediately.
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Preventative Measures
So, to prevent dehydration occurring during physical activity (especially in warm conditions), the following is recommended (ACSM):
Try to use plain water as the main fluid as it is one of the best for staying hydrated and the cheapest. If however, plain water is not to your taste, try adding flavouring e.g. cordials to make it more palatable. Preventative Measures So, to prevent dehydration occurring during physical activity (especially in warm conditions), the following is recommended (ACSM):
* Try to use plain water as the main fluid as it is one of the best for staying hydrated and the cheapest. If however, plain water is not to your taste, try adding flavouring e.g. cordials to make it more palatable.
* Drink adequate fluids during the 24-hr period before an event/training session, especially during the period that includes the meal prior to exercise, to promote proper hydration before exercise or competition.
* Drink approximately 500 ml of fluid about 2 hours before exercise to promote adequate hydration and allow time for excretion of excess ingested water.
* During exercise, drink early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating, or consume the maximal amount that can be tolerated.
* If possible, try to drink fluids that are cooler than ambient temperature (between 15-22 degrees C).
* Fluids should be readily available. Keep the drink in an easy to use sports bottle so it is easy to access and will allow minimal interruption of exercise or try a hydration pack/camelbak/bladder (see photographs), which will enable you to drink without stopping exercising.
* If exercising for a period greater than 1 hour, some research suggests that drinking fluids with carbohydrates and/or electrolytes added in the correct amounts (i.e. energy drinks) does not significantly impair water delivery to the body and may enhance performance.
* During exercise lasting less than 1 hour, there is little evidence of physiological or physical performance differences between consuming a carbohydrate-electrolyte drink and plain water so don�t waste your money!
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Conclusion
As an athlete/freerunner, proper hydration is vital for maintaining peak performance and staying injury free. If you feel thirsty, then you are already slightly dehydrated. Just a 2% drop in the water content of your body will result in fatigue thus have an adverse effect on your performance. Drinking fluids (preferably water) regularly, before, during and after exercise will help prevent dehydration and keep the water content of your body balanced.
Remember, during warmer conditions and intense exercise where you will lose more water from sweat and respiration, you will need to replace fluids more than normal so make sure have an adequate water/fluid supply available. However, as the temperature drops you are less likely to feel thirsty, but will still be sweating hard when training, make sure you stay hydrated in cold conditions too.
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More About The Authour - Sean Lerwill
Sean is a Royal Marines Commando Physical Training Instructor (PTI) with numerous sports, exercise and fitness qualifications under his belt including; REPs (Register of Exercise Professionals) Advanced Instructor Level 3 (Fitness Manager and Personal Trainer), British Weight Lifting Association (BWLA) Coach, Kettle Bell Instructor, and SAQ (Speed Agility Quickness) diploma. He also has a BSc Honours degree in Molecular Genetics from King’s College London, and is a qualified teacher, with a Post Graduate Certificate in Education. His personal sporting background includes athletics (running), cross country, triathlons, football, rugby and martial arts. Sean’s personal website can be found at www.commandoconditioning,com Our intention is for the information here to be used as an open resource, so anyone wishing to use our material on their own websites may do so. All we request is that a courtesy email is sent to us first at parkour@urbanfreeflow.com and that a link back to Urban Freeflow is provided and a credit given to the author of any articles used.
Disclaimer
All of the information contained within these articles on the Urbanfreeflow.com website are provided for informational and educational purposes. This includes any videos, fitness programs, fitness workouts and general articles. In no event shall Urban Freeflow or any individual or company involved with the development of these articles be liable for special, indirect, incidental or consequential damages of any nature, including but not limited to personal injury, loss of anticipated profits or claims from third parties. If you are unsure about your fitness levels, please consult with a doctor before you carry out any exercises demonstrated here.
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I would like to get one of those water packs for when I head out to train but I always have this fear that if I need to roll out from a decent leap, that the water pack will explode! Whilst it may be a refreshing feeling at first, I’m sure I’d be quite upset afterwards when I have to go buy a new one, haha.
I try to drink at least 120 ounces a day. After I get done at the gym I have no trouble filling that quota, lol.
i drink water like it’s no thing,it like the only thing i really drink.