What is hydration, and how do we begin to fully understand it?
Training in a hypohydrated state can have adverse affects on our cardiovascular function
It can incur heat strain and an inability to sustain a required cardiac output for activity. A simple tool to measure our sweat losses during a workout can be done using the following equation: (Body Mass Pre – Body Mass Post) + (Fluid) – (Urine) . Merely measuring body body weight pre and post can be a useful tool to determine the amount of fluids we should ingest post exercise.
Familiarising yourself with fluid intake and training the gut with the amount and content of your drinks is an important practical recommendation for athletes.
The last thing we want is to suffer from gut distress or bloated feelings when exercising as a result of over-drinking when dehydrated. A recommendation for post-exercise would be to consume 150-200% of fluid losses and include ~6mmol of sodium to ensure our net fluid balance and plasma osmolality return to a homeostatic state – two crucial factors for optimal functional of all physiological processes.
Water makes up an average of 60% of our total body mass, hence, it is vital to keep our levels of hydration up.