Your body needs water to function properly and stay healthy. Proper hydration also helps you maintain good health and will help you train harder at your chosen martial art.
.
How do you know if you’re dehydrated?
.
Here’s are a few signs to be aware of if you are not drinking enough water:
.
Extreme thirst
Confusion
Dark-colored urine
Less frequent urination
Dizziness
.
All martial arts practitioners need to be properly hydrated to train and workout at their best. A 2% loss of fluids in your body causes an increase in perceived effort, and is already changing the body’s ability to disperse heat, making the muscles less efficient. A fluid loss of 3-5% of body-weight reduces exercise performance noticeably and impairs reaction time, judgement, concentration and decision making – vital elements in your martial arts training.
.
When you’re properly hydrated, you’re less likely to experience any of the dehydration symptoms listed above. You’ll reduce your chances of experiencing nausea and even heat exhaustion. Your mind and body will be more likely to hold up to the demands of training.
.
Being dehydrated by just 2% results in your performance suffering in anything that requires mental focus and motor skills! Not something that is desirable in any situation.
.
Getting fluids back into your body is needed so your organs can function properly. Sweat consists primarily of water and the electrolyte sodium, as well as smaller amounts of potassium, calcium and magnesium. Be sure to include electrolytes and carbohydrates in your diet. It’s important you replace what you’ve lost. Doing so will help you have the energy you need for your muscles to work and perform at their optimum.
.
Forget the soda. Good old fashioned water is crucial for keeping hydrated when our body loses water through sweating. So, drink before you train, drink during training, and after training.
.
Hydration for martial arts practitioners is one of the easiest fixes, but has a massive impact on your performance. Poor hydration can lead to increased risk of serious health issues, as-well-as poor training performance….. So stay hydrated and stay safe.