You innjury Hydration and injury recovery/prevention subscribed to the Performance Playbook newsletter. Tap, inury, or hot water are all fine, as long as you are meeting your daily requirements. Get the Newsletter For a daily digest of all things CrossFit. Sign-up for our newsletter. November 10th, 1 min.

Hydration and injury recovery/prevention -

Calcium and vitamin D are two nutrients that support bone health. Studies have shown that bone health directly impacts the occurrence of injury and recovery from injury [7]. Calcium can be found in dairy products, leafy greens, almonds, and tofu.

You can find vitamin D in egg yolks, mushrooms, and salmon, but sunlight is the most abundant and effective source! Some antioxidants you may have heard of are vitamin E, beta-cartone, selenium, and manganese.

These nutrients reduce inflammation and promote faster recovery [8]. Dehydration increases your risk of injury—from more minimal muscle strains to serious ligament and muscle tears [9]. Proper hydration helps maintain the elasticity and health of connective tissues, boosts your immune system, and helps with inflammatory regulation [10].

Hydration needs vary drastically from one person to another based on height, weight, age, activity level, and even location people at higher altitudes or in dryer, hotter locations generally need more water.

So for most, we recommend judging hydration needs based on fluid loss during exercise and urine color. As for electrolyte intake, replacing sodium, chloride, potassium, magnesium, and calcium lost through sweat will help maintain fluid balance and muscle contraction—all of which aid in injury prevention.

Opting for salty foods is a great way to get in sodium post-exercise. The foods you eat directly impact your ability to mitigate injury or recover from injury when and if it occurs.

Exact nutrient needs vary significantly from person to person and injury to injury. But, with proper nutrition, you can mitigate risk and increase the recovery rate when and if they happen.

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Morning Chalk Up Search for:. Search for:. In these situations, experts recommend a sports drink containing at least to mg of sodium per 8oz. This will replace fluid and electrolytes lost through sweat. The specially trained experts at Children's Health Andrews Institute Sports Performance powered by EXOS help young athletes perform their best while remaining healthy and safe.

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X Facebook Linked In Email. Why is hydration important in sports? Benefits of staying hydrated include: Improved muscle function. Hydrated muscles function better than dehydrated muscles.

Regulated blood pressure. Improved circulation. Staying hydrated also improves blood flow and circulation and thus the delivery of oxygen and nutrients to working muscles. Water and electrolytes are essential to delivering nutrients that help cartilage repair itself when it's injured.

If you stop drinking water, the wear and tear on your cartilage especially your knees outpaces the body's ability to generate new cells.

Injuries like cartilage tears and meniscus tears can result. Friction in the joints. This water and synovial fluid cushions your bones when they bear weight or pressure. The meniscus , for example, pads your knee joint and allows the leg bones to move smoothly past one another without grinding.

Dehydration can deprive your cartilage of the water it needs to maintain this cushion, which can lead to achy or "creaking" joints and osteoarthritis OA. HOW TO HYDRATE TO AVOID INJURY The importance of hydration for athletes and runners especially marathon and road race runners cannot be overstated: if you're exercising rigorously or playing sports, especially in a hot or humid climate like Corpus Christi, you need to drink enough water to keep your body functioning.

You may experience headaches, mental confusion, and fatigue. Your biggest danger from dehydration, however, is heat illness. If you don't replace the water and salt you lose through sweat, your body cannot regulate its temperature, which can lead to: Heat cramps in the stomach, arms, or legs.

Syncope, characterized by fatigue, weakness, and fainting. This condition is caused by overexerting yourself in hot weather.

Syncope can become serious and turn into heat stroke if left untreated. Heat exhaustion, which can lead to a sudden increase in core body temperature, up to degrees. Heat exhaustion happens when you lose too much water or salt or both. You may stop perspiring and experience thirst, headaches, dizziness, weakness, nausea and vomiting, muscle cramps, or even unconsciousness.

Heat stroke. Heat stroke is severe and constitutes a medical emergency. The body can no longer cool itself, which can lead to core body temperatures exceeding degrees. Heat stroke can cause nausea, seizures, confusion or disorientation, unconsciousness, and at its most serious, organ failure and coma.

It does not always present with clear symptoms, but it can be preceded by syncope or heat exhaustion. Heat stroke can be life-threatening. If you or someone around you shows signs of heat stroke, call If you experience any of the above symptoms, take immediate action to cool your body: Stop exercising.

Get out of the heat. Stretch gently if you have cramping. Replace your fluids right away with an electrolyte drink or water. Loosen your clothing if possible. Apply cool packs or wet towels to lower your body temperature. Recommended daily water intake The recommended daily water intake for a teenager or adult is eight 8-ounce glasses of water per day.

Guidelines for hydration when exercising Before workout: Drink 20 ounces within two hours of exercising. During workout: Drink 4—8 ounces every 15—20 minutes. After workout: To replace water you've lost through sweat, drink about 24 ounces for every pound of body weight you've lost through sweat.

If you can, weigh yourself before your workout and immediately after. HYDRATING DRINKS The best drink for avoiding dehydration is water. HYDRATION AND THE ELDERLY Staying hydrated isn't just for athletes and young, active people.

Stay healthy this summer If you're an adult athlete, a student athlete , a runner, or have a history of injury, give Coastal Orthopedics a call. Article written by: Rob Williams, MD Rob S Williams, MD Dr. Topics: Orthopedics Texas.

Orthopedic Center Corpus Christi. Orthopedic Doctors Corpus Christi. Orthopedic Specialists. sports injuries.

By Hydration and injury recovery/prevention S Hydration and injury recovery/prevention, MD. Most recovery/preventtion us realize the importance of hydration Hycration exercise. Drinking water before, recoveryprevention, and after workouts regulates your body recovery/prevsntion, delivers nutrients Metabolism Boosting Mindset oxygen to your cells, and removes waste. But did you know that proper hydration is also an important part of preventing injuries? You may already be familiar with some of the often cited reasons why hydration is important to maintaining your health. Drinking water has many benefits. Hydrating during exercise is not optional; water is a nutrient necessary to survival. Email: reception blackberryclinic. Home » Blackberry Clinic — hydration injjury injury prevention tips. At Blackberry Clinic we treat recvery/prevention Hydration and injury recovery/prevention of sports injuries that maybe could Glucose production been recovery/prevenfion Hydration and injury recovery/prevention some advice re training and how to avoid injury. It is not just proper preparation of joints and muscles by stretching and warming up that can help, there is evidence that one of the key components of injury prevention is WATER! Here is a blog prepared by one of our physio team explaining the science behind injury prevention and hydration.

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