Your Hydration Is Important!
Why Hydration Matters for Bodybuilders
Dehydration is a serious issue for many athletes, especially in sports with weight classes like wrestling. People will get as big as possible then dehydrate themselves to lose weight to have the advantage over other people in the sport, but what they need to understand is that they’re actually putting themselves at a disadvantage! In reality someone who focuses on eating a balanced diet, gets their vitamins and minerals in, and drinks enough water will function so much better and may still win.
- Muscle Function: Water is essential for muscle contraction and flexibility. Dehydration can lead to muscle cramps and reduced strength.
- Performance: Staying hydrated helps maintain energy levels and endurance during workouts.
- Recovery: Water aids in the removal of waste products and toxins, helping muscles recover faster post-exercise.
- Joint Health: Hydration keeps joints lubricated, reducing the risk of injury and improving mobility.
- Metabolism: Proper hydration supports efficient metabolism, aiding in muscle growth and fat loss.
What does it mean to be hydrated?
Being hydrated means more than just drinking more fluids to keep your mouth from being dry. It means drinking WATER along with the proper electrolytes to balance your body out. Water makes up about 60% of our body’s fluids, and people decide to drink soda as a replacement?! First of all without proper water consumption you will have a decreased physical performance, impaired cognitive function, digestive problems, kidney problems, dry skin, headaches, dizziness, and may have mood swings. Without enough electrolytes people often experience muscle cramps, fatigue, weakness, nerve problems, digestive issues, confusion, dizziness, and kidney failure. These problems can even get so severe that they lead to seizures, coma, or even cardiac arrest in some cases.
How to stay hydrated
Keeping up with your hydration needs is important, overlooked, and easy to do! Follow these 10 easy tips to keep yourself healthy and hydrated.
- Start Your Day with Water: Drink a glass of water first thing in the morning to kickstart your hydration.
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Carry a Water Bottle: Keep a reusable water bottle with you to sip throughout the day.
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Set Reminders: Use your phone or a hydration app to remind you to drink water regularly.
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Hydrate with Meals: Have a glass of water with each meal and snack.
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Eat Hydrating Foods: Include water-rich foods like watermelon, cucumbers, oranges, and berries in your diet.
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Flavor Your Water: Add slices of lemon, lime, or cucumber to your water for a refreshing twist.
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Drink Before, During, and After Workouts:
- Before: Drink 17-20 oz (500-600 ml) of water 2-3 hours before exercise.
- During: Sip 7-10 oz (200-300 ml) every 20 minutes during your workout.
- After: Replenish with 17-24 oz (500-700 ml) of water within 30 minutes after exercising.
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Use Sports Drinks Wisely: During intense or prolonged workouts, use sports drinks to replace lost electrolytes. Choose low-sugar options.
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Monitor Your Urine: Aim for light yellow urine. Dark yellow or amber color indicates you need more water.
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Listen to Your Body: Pay attention to signs of dehydration like dry mouth, headache, dizziness, and fatigue.
What Are Electrolytes?
Electrolytes carry an electric charge and are essential for various physiological functions and are found in your blood, urine, tissues, and other body fluids. The main electrolytes include: sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate.
Sources of Electrolytes
Sodium:
- Table salt
- Processed foods (use sparingly due to potential for high sodium content)
Potassium:
- Bananas
- Oranges
- Potatoes
- Spinach
- Tomatoes
- Avocados
Calcium:
- Dairy products (milk, cheese, yogurt)
- Leafy green vegetables (kale, broccoli)
- Almonds
- Fortified plant-based milks
Magnesium:
- Nuts and seeds (almonds, pumpkin seeds)
- Whole grains
- Spinach
- Black beans
- Dark chocolate
Chloride:
- Table salt
- Seaweed
- Rye
- Tomatoes
- Lettuce
- Olives
Phosphate:
- Meat and poultry
- Fish
- Dairy products
- Nuts and seeds
- Beans and lentils
Bicarbonate:
- Produced by the body during digestion
- Alkaline foods like fruits and vegetables can support bicarbonate balance
Functions of Electrolytes
Fluid Balance:
- Electrolytes help regulate the balance of fluids in and out of cells. Sodium and chloride are particularly important for maintaining the right balance of fluids.
Nerve Function:
- Electrolytes are crucial for transmitting electrical impulses across nerves. For example, sodium and potassium play a key role in generating and conducting nerve impulses.
Muscle Function:
- Calcium, sodium, and potassium are essential for muscle contractions. Calcium, in particular, is involved in the contraction of skeletal, smooth, and cardiac muscles.
pH Balance:
- Bicarbonate and phosphate help maintain the body’s pH balance. This is crucial for the proper functioning of cells and enzymes.
Hydration:
- Electrolytes help retain water in the body and ensure cells are properly hydrated.
Blood Pressure Regulation:
- Sodium helps control blood volume, which in turn affects blood pressure.
Metabolic Functions:
- Magnesium and phosphate are involved in energy production and other metabolic processes
Electrolytes are vital for maintaining the body’s fluid balance, nerve and muscle function, pH balance, and overall homeostasis. While they are essential for health, both deficiencies and excesses can lead to severe health issues. If you believe you suffer from an electrolyte imbalance the best bet is to see a doctor to make sure you know exactly how to treat your symptoms.
