Let's Maintain consistent performance levels with hydration four practical tips woth ensure optimal hydration and keep both mind and body running consietent. Contact us Submission enquiries: Access here and click Contact Us General enquiries: info biomedcentral. National Academies of Sciences, Engineering, and Medicine recommend to consume about 3. Low-Calorie G2. Article Google Scholar Download references. Water physiology: Essentiality, metabolism, and health implications.

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Hydration and Endurance Sports: water loss, electrolytes, and performance

Maintain consistent performance levels with hydration -

Water also helps transport nutrients throughout the body, these nutrients give the body the energy it needs to be able to sustain any athletic endeavour. Athletes Need Water to Perform.

Most athletes know to drink water, but besides staying hydrated during practice, post-workout hydration is an important part of recovery.

Water flushes out harmful toxins, and helps flush out excess acid from muscles in the body post-exertion phase. It also aids in cellular repair, so the micro tears in muscles from exertion during exercise will heal faster, and leave the ahtlete feeling less sore the next day.

More specifically, a dehydrated athlete with 2. For a lb athlete, this means a loss of 60 ounces of water. So, chances are, if athletes work out longer for than an hour, they are highly likely to be dehydrated to the point of reduced performance in the second half of your workout or competition.

However this can be turned around with consistent hydration. Hydrating properly can help an athlete sustain work capacity; in other words, athletes will be able to work harder if they drink more water. In a study published in the Journal of Nutrition, researchers found that simply sitting at a desk can lead to dehydration and negative consequences even without visible sweating or exercise.

This study indicates that once dehydration sets in, it affects cognition, concentration, and ability to control mood. The results show that mild dehydration defined as a 1.

So what does this mean for athletes? This means that on average, the daily recommended water intake is 6 to 8 glasses of water or 1. It can still be difficult to add in another health habit to a daily routine, if hydration seems out of sight, out of mind, make it more of a priority.

Hydration is a fast and simple way to help you increase athletic performance, and something to keep consistent during daily activities. Check out another Bridge blog post on sleep's impact on athletic performance and the importance of good nutrition.

References: 1. The key to building as much fitness as possible is consistency. Consistency is achieved by being diligent about training, but not greedy. We want to keep stacking bricks one by one, but avoid the temptation of trying to stack them two or three at a time.

Equally, this adds perspective to the bad training sessions where you perform below expectations or pull the pin earlier than planned. Fueling well with considered approaches to nutrition and sleep will go a long way to supporting the consistency of training and help minimise the bad sessions along the way.

This is real life after all - injuries , illness, work and family commitments compromise the process of building fitness from one session to the next. We'll inevitably miss sessions and the bricks won't be placed in the position or date originally planned.

If time, injury or illness prevent you doing a planned 20km long run this week, then my advice is to target the same session when circumstances next allow, rather than simply aiming for the next long run equivalent that was part of the original plan.

A runner with a few 60km weeks under their belt will absorb a 70km week much better than one who's averaged km in the weeks prior.

As a coach, an example where the brick wall analogy can be a powerful informer is in the off-season and base training phases, when goal events are usually still a long way off perhaps in around weeks' time.

longer and faster. Referencing the fact their brick wall is lacking in height and looking rather patchy with missing bricks in various spots, the athlete will probably be quick to realise the importance of the sessions that happen long before race day.

Image Credit: Coast To Coast ©. We simply can't stack bricks in place when the ones they belong on top of are missing. The reason most of us need months to prepare for endurance events is because our body is incredibly intuitive.

This is also why regular and consistent training is so powerful because it plays to the intuitive and adaptable nature of our physiology. To run well on race day, we need strong and resilient muscles, powerful heart and lungs, efficient technique and mechanics, and a mindset capable of executing on the day.

These are all qualities that are achieved with regular, consistent run stimulus over time. Day-by-day, brick-by-brick. So, keep going out and ticking off the sessions and in the process remember to consider yourself a bricklayer.

Nutrition American Fitness Hyperglycemia risks. Originally published in the levelw issue of the Performanxe Fitness Magazine. News Lrvels Yep, good psrformance H2O. Okay, so the photo was a bit of a spoiler. Even for Nutrition Coaches who have always valued good hydration in their own self-care regimen, many of the associated complexities may come as a surprise, as they are grounded in research that is new or has been recently updated. Performznce LovingLifeCo. com ArchGoji Berry Superfood Gardens, Performannce, London W6 Maitnain. In this blog, we will discuss the importance of hydration, its physiological and cognitive benefits, its connection to weight management, and strategies for staying hydrated. The Composition of the Human Body and the Role of Water. The Physiological Benefits of Proper Hydration. The Cognitive and Psychological Benefits of Staying Hydrated. The Connection Between Hydration and Weight Management.