Archive for April 13th, 2014

HYDRATE! for maximum performance

Drinking fountain

Did you know???

  • Dehydration impairs physical and mental performance in all events.
  • You lose fluids through breathing as well as sweating.
  • You can lose significant amounts of fluids in a cool and dry environment without “breaking a sweat”.
  • A fluid loss of 2% of your body weight will cause an increase in perceived effort.
  • A fluid loss of 2% of your body weight will reduce performance by 10-20%.
  • A fluid loss of 3-5% of your body weight impairs reaction time, power moves (jumps, throws), judgement, concentration, and decision-making.
  • A fluid loss of 3-5% of your body weight will increase the risk of brain injury during sudden deceleration or head impact (like landing in a pit or a pad or falling during a pileup on the track).
  • Dehydration increases the risk of muscle pulls and strains during short and intense efforts.
  • Dehydration is potentially fatal during prolonged competition or training on a hot day.

What should you drink?

  • Water’s good.  It’s cheap, readily available, and works.  But you may not like drinking a lot of water.  If not, then try
  • Your favorite sports drink (Tasty and contains fuel (carbos)

Don’t drink caffeine, high sugared drinks, carbonated beverages, milk, etc.  These will make dehydration a bigger problem or cause other issues that negatively affect performance.