Proper hydration for combat sports

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woman-159952 Proper hydration for combat sports

The correct hydration for combat sports.
The importance of proper hydration for combat sports.
Hydration plays a vital role in maintaining a healthy body and it becomes even more so if you stress it with grueling workouts where there is a great loss of fluids that need to be recovered properly.

There are times when you may even unintentionously unintentionously in a condition of poor hydration and therefore dehydrated and this condition affects the capacity and efficiency of various systems of your body.

The percentage of liquid in your body is not always related to the feeling of “being thirsty” and that is why there is a risk of drinking but not enough.

Exercise, a hot and humid climate, hours at work if you are an athlete who works, travels to participate in competitions, are all the times when we can dehydrate or not be properly hydrated without realizing.

Be careful with proper hydration I mean by water, not other drinks although zero and absolutely I’m not talking to you about beer or alcohol.


Sports activity increases fluid loss

During an intense physical activity and regular sports practice, the share of water that is lost can reach significant values and compromise both the sporting result and the health of the athlete.

The practice of sport, in fact, is characterized mainly by a more or less significant increase in the production of energy by the muscular fibrocellules engaged in the technical gesture of the specific sport discipline.

Consequently, and as the use of ATP (Molecola present in all living organisms, for which it is the main form of energy storage immediately available) increases, an increase in the amount of heat produced, which in turn is responsible for raising the body temperature typical of sports practice, as well as any other physical activity that requires a certain muscle commitment.


The increase in internal body temperature that is determined during the course of sports activity constitutes a potential risk factor for the health of athletes, as well as an unfavorable element for athletic performance and that is why it is essential to have proper hydration.

Why you sweat

The human organism, when subjected to physical exertion, especially if carried out in high ambient temperature and humidity conditions, but also in cold temperatures, activates those mechanisms (thermoregulation) that can induce an adequate reduction in body temperature (dispersal thermo) and vice versa.
The most effective mechanism in this regard is certainly the evaporation of sweat, which, during muscle work, is produced more efficiently precisely to safeguard the integrity of the organism and to ensure the maximum athletic performance capacity.
In fact, every gram or milliliter of water that evaporates involves the dispersion of 0.58 Kcal!
Attention, however, are not the calories that make you lose weight, they are two different things and it is good to remember that sweating does not determine energy expenditure, so it does not make you lose weight and that only the water actually evaporated produces a reduction in body temperature.

Clothes when you work out

The sweat that remains in the removed garments, or drips, or is removed from you from the skin surface, for example with towels, does not have favorable effects on the dispersion heat, but on the contrary causes a further loss of water that can aggravate the state of dehydration of the body.
So it is also important to use suitable clothing not to block this natural process because the risk is to go to affect performance.

In athletes engaged in training and/or races of significant intensity and duration, weight changes of up to 5-6 kg can occur, represented in large part of the water lost by sweating.

3.disidratazione_diminuzione_performance Proper hydration for combat sports


Look at the table, with only 2 litres less you have a reduction in the ability to effort by 40.
Sweat is a biological liquid consisting mainly of water, with minimal amounts of mineral salts, such as chlorine, magnesium, potassium and even iron and calcium.

A lack of water is poorly tolerated by the body.

This affects athletic performance and if it reduces to the degree of dehydration of our body, for example a loss of:
  • 2 of the volume of the ATC (total body water) alters the thermoregulation and negatively affects the efficiency and physical abilities of the subject,
  • 5 carries the risk of cramps and is able to result in a 30 reduction in sports performance.
Major water losses compromise the body’s homeostasis and are particularly dangerous until they become even life-threatening (hyperthermia and heat stroke).
The main integration a fighter needs is water, which applies to both top fighters and amateur practitioners.