Hydrate PROPERLY

This article was inspired by a solid 3 weeks of 90+ degree weather, and maintaining a consistent high intensity workout regime.

And getting bombarded by those around me who are looking to prepare, and recuperate from their workouts, which is only exaggerated by the extremely absurd heat.


Basically, staying hydrate is essential not just for our performance, but our overall health.

This isn't a new concept to most of us. We've all heard, from all sorts of sources, that you need to drink your '8 glasses' per day.  Seems reasonable right? Of course.

We're made up of 60% water. 
That's like... a lot. 








Your body NEEDS water. 
CLEAN water to function optimally. 

  • This is the first, and foremost principle in hydration. 
  • Quality water will make a massive difference. 
  • Each and every cell is surrounded by a fluid medium. This fluid is critical for the health of the cell, tissue, and organ. 


I'm not just talking about bottled water either... 



















Tap water as well. 



It's filled with JUNK 
That you don't need in your body. Ever. 
Thank goodness for modern day filtration and water treatment, as it has been a major contributor to ridding of diseases that rapidly spread throughout populations back in the day. 



Your body does require certain nutrients to function optimally. It is great at adapting, but we do need to provide the basic building blocks to allow for performance, or just overall health and well-being.



Toxic Chemicals in Bottled water


https://draxe.com/nutrition/bottled-water-risks/?utm_campaign=feed-posts&utm_medium=social&utm_source=facebook&utm_content=draxe&fbclid=IwAR1xYvp1SwZ8b_bF9BA_V1KS-9ML3dsdA-G6O9PB-xuWuxvB2-_xLNFX7oQ


From:
https://www.yourworkoutbook.com/hydration-guide-for-athletes/


General decline in performance. As athletes this is the biggie. We live and die by our ability to train and race like champs. Dehydration causes us to start to see performance declines when we approach a 1-3% loss in body weight from sweat.
We are more likely to experience cramps and headaches.
Your efforts feel more efforty. Your regular workout routine will feel more difficult than usual. High grade efforts in your practices will require more effort. Rate of perceived effort goes up. You know that sluggish feeling you experience when you can’t quite get into the swing of things during your workout? That could very well be dehydration. Numerous studies (here’s just one starting at just a 1.6% drop of body weight) have shown that muscle endurance is negatively impacted by dehydration.
It makes you dumb and tired. If your workout starts to feel more difficult, and things feel generally more laborious, cognitive skills are sure to follow suite. One study found that when a group of men were dehydrated to the point of losing up to 2.8% of their body mass from sweating that cognitive abilities (short term memory, perceptive discrimination) decreased. Even 3.5 hours after getting rehydrated they still felt sluggish.
Increase in core temperature. Ever trained in a gym that was really hot? Or swam laps in a pool that was noticeably warmer than usual? If so, you probably noticed that you got gassed a lot faster. Being properly hydrated helps keep your core temp at a manageable level and keep you from overheating. As research has shown, when we start getting dehydrated our bodies go into survival mode, hoarding fluids and slowing sweat rate and the flow of blood to your skin.

You are slower to recover. One of the most underrated aspects to high performance, uh, performing is the ability to recover. Full time athletes are either training their asses off in the gym or they are doing everything they can to recover for the next thrashing at practice. In a study published by the ISSN athletes who worked out for 90 minutes either drank a sports drink before and after their practice while others didn’t. While the performance metrics didn’t statistically differ, the nervous system recovery showedSo how much water should you try to be consuming while you are working out?
“Drink 6-8 ounces of water for every 15-20 minutes of activity,” adds Algieri.
 signs of recovering much faster with the ingestion of the sports dranks.


One hour or less: You can stick to plain, old, boring (and free) water. There is little to no difference between drinking a sports drink and consuming water over the course of workouts that last less than one hour.
More than one hour: During those workouts where you are pushing it to the limit for longer than 60 minutes throw some carbohydrates and electrolytes into the water bottle. Aim for 30-60g per hour to help power your muscles and pump the brakes on fatigue. Additionally, sodium as part of your drinky mix is suggested by the American College of Sports Medicine as it can help promote fluid retention (so you’re not peeing every nine seconds).
There is another benefit to sports drinks that don’t really have anything to do with hydration, but should be mentioned here.The original study, done about a decade ago, found that when athletes doing a one hour time trial on a bike performed a quick mouth rinse with a carb-loaded drink performance improved by 2-3%.Essentially what is happening is that we are fooling the brain into believing that more energy is on the way, even though our bodies don’t necessarily need it.MRI studies have shown that our brain lights up whenever we have some carbs in our mouth, which goes to show that a lot of the time our performance is quite literally in our head, and not due to actual muscle fatigue.More recent research tried to see if the length of time that the mouth rinse was done had an effect. As you can see in the chart below, a 10s mouth rinse out-performed a 5s rinse, and both significantly out-paced the placebo (a water rinse).
Get Hydrated:

 and... not with Gatorade






 2010 Feb;20(1):105-11. doi: 10.1111/j.1600-0838.2008.00868.x.

Mouth rinse but not ingestion of a carbohydrate solution improves 1-h cycle time trial performance.

https://www.ncbi.nlm.nih.gov/pubmed/19000099


The Pros are doing it:
http://www.espn.com/nba/story/_/page/presents19295594/nba-playoffs-2017-san-antonio-spurs-made-100-percent-juice



Hydration effects on thermoregulation and performance in the heat.

https://europepmc.org/article/med/11282312



Hypohydration increases heat storage by reducing sweating rate and skin blood flow responses for a given core temperature. Hypertonicity and hypovolemia both contribute to reduced heat loss and increased heat storage. In addition, hypovolemia and the displacement of blood to the skin make it difficult to maintain central venous pressure and thus cardiac output to simultaneously support metabolism and thermoregulation. Hyperhydration provides no advantages over euhydration regarding thermoregulation and exercise performance in the heat.



Review
 

. 1997 Sep;31(3):175-82.
 doi: 10.1136/bjsm.31.3.175.

Factors influencing the restoration of fluid and electrolyte balance after exercise in the heat



Recovery from prolonged exercise: restoration of water and electrolyte balance



To achieve effective rehydration following exercise in the heat, the rehydration beverage should contain moderately high levels of sodium (at least 50 mmol l-1), and possibly also some potassium. The addition of substrate is not necessary for rehydration, although a small amount of carbohydrate (< 2%) may improve the rate of intestinal uptake of sodium and water. 

palatability of the beverage is important. Many individuals may lose substantial amounts of sweat and will therefore have to consume large amounts of replacement fluids and this is more likely to be achieved if the taste is perceived as being pleasant



Randomized Controlled Trial


. Sep-Oct 2009;44(5):454-61.
 doi: 10.4085/1062-6050-44.5.454.

Electrolyte and plasma changes after ingestion of pickle juice, water, and a common carbohydrate-electrolyte solution



Conclusions: At these volumes, ingestion of pickle juice and CHO-e drink did not cause substantial changes in plasma electrolyte concentrations, plasma osmolality, or plasma volume in rested, euhydrated men. Concern that ingesting these volumes of pickle juice might exacerbate an athlete's risk of dehydration-induced hypertonicity may be unwarranted. If EAMCs are caused by large electrolyte loss due to sweating, these volumes of pickle juice or CHO-e drink are unlikely to restore any deficit incurred by exercise.




. 1996 Jan;28(1):i-vii.
 doi: 10.1097/00005768-199610000-00045.

American College of Sports Medicine position stand. Exercise and fluid replacement






This... is NOT hydration.. 
Obviously. 
But it needs to be said. 

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