Hydration

Performance Levels and Hydration

Another of the daily tests we do with the international players is a test of their urine to determine their level of body fluid. A reduced body fluid level even to a small degree, has a marked effect on athletic performance.

If you do not participate in sporting activity having adequate fluid levels is strongly recommended for good health. The human body is approximately eighty per cent water and functions efficiently and stays healthy when it has plenty of fluid. A lack of fluid, known as dehydration means the body works inefficiently and will result in reduced performance levels.

Maintaining Adequate Levels

The simple way to maintain good fluid levels is to have water or your favourite drink to hand most of the time so that you can take regular sips. You know if you are well hydrated because your urine is either clear or very pale yellow. You will also have a tendency to pass water regularly.

In this state your body is able to carry out its essential physiological activities with maximal efficiency and you will be able to perform maximally in your training.

A Simple Test

On camps we test the players urine first thing in the morning. They all have to present to the exercise physiologist with a sample before breakfast. This is tested for its concentration. It is not necessary for you to go to this length as regular drinking through out the day especially leading up to, during and after training or competition as well as keeping an eye on the colour of your urine will suffice.

What to Drink

Ensure what you are drinking is obviously non-alcoholic. A fairly weak, water based, low sugar drink is recommended as it is pleasant to taste and is rapidly absorbed. Milk drinks are not so rapidly absorbed, make the digestive system work much harder and are higher in calories. The idea is to keep the fluid intake up but keep the calorie intake down.

So happy drinking and here's to good health and excellent performance.

Find out how hydration plays a vital role in sporting peformance nutrition as a whole