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Proper hydration for combat sports

Lingua: Italian English

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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.

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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.

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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.

 

I try in this post to explain how you can find yourself dehydrated and what strategies you need to use to stay well hydrated.

 

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Here are some practical tips for staying hydrated properly

climate

When the climate is hot you dehydrate faster because the body temperature to be kept constant works at a higher level resulting in increased sweat rate which has the function of cooling the body when overheating by covering the body in water, this water is then evaporated from the air and with evaporation the body loses part of its body heat.

During the warmer months to avoid dehydration, always bring a bottle of water with you to take a few sips from time to time, this will not only keep you hydrated, but refreshes you.

So so many little sians more than drinking a liter all at once.

During the summer, keep in mind that the air conditioning can also dehydrate and dry you off, so if you’re in an air-conditioned environment, you may need to apply some moisturizer to your skin which is cooled especially if it’s very strong.

In winter, if the weather is very cold, warming also has a dehydration effect and therefore you always have to drink.

 

Alcohol and caffeine

Many people indulge in some alcohol or caffeine before bed, without knowing that both of these substances are diuretic.

Keep in mind that if you plan to drink alcohol or caffeine before bed, drink a glass of water with each glass of alcohol or caffeine.

This will reverse the diuretic effect of the drink and keep you as hydrated as you can before bed.

Consider that if you sleep at least 7/8 hours straight, it’s all hours that pass without drinking.

 

When you sleep you’re not drinking

Especially in summer when it’s hot at night you get dehydrated while you sleep.

People tend to forget about how already on a non-hot night we wake up normally with thirst and therefore really dehydrated.

That’s because like I told you, you slept for 8 hours and didn’t drink anything.

If this happens normally imagine what happens in the summer months where this dehydration worsens due to the warmer climate.

A good way to avoid waking up dehydrated is to drink a glass or two of water before bed.

This will help you wake up not completely dehydrated and maybe already with a headache due to dehydration.

 

Apps on your smartphone that remind you to drink to get proper hydration

Today there are many applications and some already integrated into some smartphones that remind you to drink a certain amount of water to drink at least a certain number of liters per day that you have set.

This allows you to monitor if you have taken the liters you have set yourself every day.

You can also set certain times, beyond the thirst you feel and set if you want to use a bottle or glasses as a reference.

If you use this app I’m sure many would notice that you often do not drink the famous 2 liters a day, if not even more.

 

The unresametric scales

This is a scale that helps you understand changes in body composition during making a diet, because it is not enough to just look at the weight value on a normal digital weight scale, you need to look at BMI, muscle mass, body fat etc.

Our smart weight scale has a great impedance function, it will help you stay fit intelligently, ideal for analyzing body composition and easily getting a general idea of your health status.

Many of these scale weights person supports 23 body data tests, including body score, body type, BMI, nutritional status, weight, BFR, muscle, visceral fat, water, bone mass, BMR, body weight, protein weight, ideal weight, weight control, fat control, muscle control, body age, protein, fat-free weight, the fluid content,skeletal muscle percentage, muscle mass, bone mass, proteins contained in the body, BMR and metabolic age, etc.

This data can be recorded on your smartphone to help you understand how workouts and diet are working from a body composition change point of view.

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When you work out

When you train, the more intense the training and the more this effect increases and for this it is important to make sure you are hydrated before, during and after exercise.

During training:

  • moderate-intensity should you drink about 200ml every 20 minutes and
  • You should drink about 300 ml every 20 minutes.

After training, it is necessary to rehydrate the 150 of the amount of liquid lost during the training session.

For example, if you have sweated 1 litre of water, you need to rehydrate with 1.5 liters of water.

During exercise a good way to tell how much weight you have lost is to weigh yourself before and after exercise.

This will give you an objective indication of how much water was lost through sweating.

The rule of 8 glasses per day for proper hydration

Many people follow the rule of drinking 8 glasses of water a day but is enough for you and your lifestyle?

I’m telling you, if you’re at all, it’s not enough.

The best way to know if you are hydrated is to look at your urine, follow this simple scheme:

  • if it’s as clear as water, you might be too hydrated,
  • an un colored yellow means you’re hydrated and
  • if the urine is yellow or orange you are dehydrated.

To help you stay hydrated, I recommend that you always keep a bottle of water with you at all times, even while you’re in the gym training and not in the locker room.

This will encourage you to take a few sips from time to time.

This not only helps you to be hydrated, but allows you to have more energy and you will feel great, less hot and tense.

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Travel and the plane

When you fly on a plane, you fly at very high altitudes that can drain you and make you feel quite dehydrated.

To combat this feeling it is important to implement some strategies to help you not feel dehydrated:

  • The first strategy is not to sit in your seat for the whole trip, move and have blood pumped through your body.
  • Try to avoid drinking alcohol or caffeine while you’re on the plane, use only juices and water.

If you travel by train or car always bring with you to drink liters of water, do not spend hours and hours of travel without drinking.

 

Conclusions

Proper hydration in sport and everyday life is essential.

Water is in fact an essential nutrient and is part of a person’s diet but has a primary function that goes even beyond nutrition.

Pay close attention to the way and how you hydrate, and especially do it only with water.

Stay Tuned!

Street Fight Mentality & Fight Sport

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Lingua: Italian English

What do you think?

Written by Andrea

Istruttore e appassionato di arti marziali del Sud Est Asiatico e Fight Sport.

AM Praticate: Boxing, Kali, Muay Thai, Silat, Jeet Kune Do, BJJ, CSW, MMA, Self Defence, Fencing Knife, Stick Fighting.

Street Fight Mentality & Fight Sport!

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