Water is your new best friend when it comes to maintaining optimum athletic performance!
Fun fact, if you experience as little as “one-percent weight loss from dehydration it may lead to increased muscle fatigue, decreased speed, and strength,” says Heather Milton, M.S., a senior exercise physiologist at the NYU Langone Sports Performance Center.
Hydration is seen by many as a simple concept in its most basic form.
If you just CRUSHED a HITT workout and left a human sweat stain,
– try replacing your fluids.
Are you thirsty after a long plane ride & feeling dehydrated?
– consider a glass of water.
Bring along your favorite water bottle if you are looking to be gone all day.
– easy access & a reminder to HYDRATE.
Past the simplicity lies the overwhelming mountain of information you find on the internet. Some of you may be asking yourself,
“How do I know what to trust & what to regard as myth?
- Do I really need to drink eight glasses of water a day, because that seems like too much for me?
- I love my morning cup of Joe – is it really dehydrating me for the day?
- Can I be OVERHYDRATED?
- Plain old water is the best for being truly hydrated?
- Thirst, is it a good indicator?
There may be many more questions you are contemplating but let us see if we can uncover the truth behind these common misconceptions.
Myth 1 – You should drink eight glasses of water a day.
More Accurately – No person in the world is an exact copy of you (at least not yet), so why would you base your hydration needs on a random number; you wouldn’t? This numbers only use is to stress the importance of hydrating to the general public. However, as athletes looking to achieve elite status the only path to having a truly personalized plan is diving into your DNA. Athletic Genetix dna test will help you discover key nutrient deficiencies that may be holding you back from greatness.
Myth 2 – Caffeine does dehydrate you
More Accurately – The dreaded statement, you must give up life changing, morning coffee to prevent dehydration? It acts as a diuretic, right? Research has shown that it may increase your urine output, but more recent studies show that if caffeine is consumed prior to exercise the water loss through urine does not stray from normal. The reason being your blood flow is being utilized for your muscles & less towards the kidneys.
Another positive, those athletes who are fast metabolizers of caffeine (Take the Athletic Genetix DNA test to find out), may experience performance enhancing results from strategic application of caffeinated beverages. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3886980/
Myth 3 – The more water the better.
More Accurately – Most people are told to ALWAYS drink water, because dehydration can be detrimental and deadly.
As mentioned above, 1% drop in weight due to water loss negatively affects performance, but 2% may lead to even more risks – like decreases in reaction time, cognition and power output.
That said, overhydration should be viewed as equally dangerous. Too much water may cause hyponatremia, a condition where excess fluid in your body cause extremely low sodium levels in your blood. Sodium is an electrolyte that helps your body maintain proper ratios of water in and around your cells. In lemans terms, your cells will swell. The symptoms range from a headache or slight nausea to possible seizures or death. Myth 5 – the best way to prevent this is use thirst as your gauge. https://www.medicalnewstoday.com/articles/318619.php
Myth 4 – Nothing works better for hydration than pure water
More Accurately – For some situations, yes, sipping on water will do just enough to keep your hydration levels up to par. However, if you’re going out for a run on hot summer’s day and know you are going to be pouring sweat or are a salty sweater, other options such as: Gatorade, Powerade or other sports supplements will be much better. As we sweat our bodies lose the electrolyte, sodium, with it; and sodium helps us retain water.
Myth 5 – You are already dehydrated by the time you feel thirsty.
More Accurately – A while ago this concept was widely agreed upon, but in recent years experts have seen our thirst gauges in action. And there is confirmation that drinking when your thirsty can be highly accurate and help to prevent hyponatremia in your near future. Although, we are saying use thirst as a guide, having multiple methods of determining your hydration needs is better than one. For example: calculating your sweat rate or take the Athletic Genetix DNA test to see what your exact hydration needs are from the inside.
We hope you leave this article feeling more knowledgeable about your HYDRATION needs and unravel misconceptions that may have been crowding your mind. Remember that there are many factors that play a role in maintaining proper hydration and those vary person to person. Our bodies are miraculous machines and to truly uncover how it works you must dive into your DNA. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
Athletic Genetix was created to empower and educate athletes, using their DNA to derive game-changing plans to fuel their future.
Email the AG team today to schedule your sports consultation! – firstname.lastname@example.org