The importance of hydration is paramount and should be a part of our everyday lives.
But when you start to compete in sports, especially running and boxing, that’s when hydration ceases to become an ‘im feeling a little thirsty, I should get a drink’ to need to know precisely when to hydrate, and how much you should be drinking. This article is all about the importance of hydration.
As experts in boxing and taking that understanding from the champions that wear our Cleyto Reyes gloves, we are going to break it down for you.
It is always best practice to speak to your coach, trainer or medical professional regarding hydration. We are providing tips that may help you during your exercise routine, but if you have any questions or concerns, please speak with your local professional.
The importance of Hydration – Why is it so imperitive?
Your body is made up of 60% water. Let’s break it down further. A 70kg man will hold 24kg of water in his body.
If you lose just 1% of that fluid, dehydration can happen. If you lose 2% of that fluid, it can decrease your performance by around 25%.
Hydrating correctly can make a significant impact on your performance and health.
What can affect hydration?
There are many factors that can affect your hydration.
These are just a few of the common ones that can affect your performance should you not take in enough water.
The heat will make you sweat more, so summer training hours or training in direct sunlight can severely dehydrate you.
The intensity of your workout will also be a major contributing factor. The harder you push it, the more you will sweat. Your body will do everything it can to stay cool, and that sweat is all lost fluids.
Alcohol and coffee are diuretics, which means that they will cause you to lose more fluid than you gain from drinking them.
What can dehydration do to my body?
Apart from decreasing your performance and not letting you train as hard as you want, dehydration can be dangerous too.
Here are some of the more noticeable side effects of it.
- Less frequent urination
- Dark-coloured urine
- Excessive sweating (more challenging to tell when you are training)
- Or in severe cases, Diarrhea, vomiting.
These can all be prevented quite easily.
How to hydrate before boxing?
The importance of hydration before exercise is essential. The better you can hydrate, the superior your training will be. Ensuring you have enough fluid intake will prepare you for a heavy session on the bags or your boxing running training etc.
Remember, prevention is better than cure.
Our bodies are all different, but as a baseline amount, we recommend you drink two to three glasses of water two to four hours before boxing. It is vital to give the fluids time to be absorbed by your body.
How to hydrate during boxing?
Always have a bottle of water on you. Small sips and often are going to be the best way of keeping yourself topped up. Even during fights, you will never see the fighters gulping down litres of water. If you drink too much during intense training or a fight, your body won’t have the time to absorb it and will bloat. In extreme cases, taking in too much water during those vigorous training sessions can cause you to vomit.
What fluids are allowed when training and competing?
Water is king. You will never have a problem drinking water, and it has been proven through the ages that it is all we need. Getting salts and sugars through a healthy diet will also contribute to a better-hydrated body.
Performance-enhancing fluids must be avoided at all times. They may contain substances that could see you banned from competing. If you are unsure or if someone is offering you a drink or fluid that you have not heard of, speak to your coach.
Beware of Hyperhydration
Hyperhydration occurs when the body either takes in too much water or an underlying issue with your kidneys. Your kidneys can become overwhelmed with too much water in your system, and it can have some ill effects.
Here are some of the effects you should look out for when taking in substantial amounts of water through exercise.
- Dizziness or confusion
- Inflammation in the stomach, hands and feet
- Difficulty breathing
- Intracranial pressure
- Potassium loss
If you are experiencing any of these then speak to your coach, trainer or medical professional straight away.
For more information on the subject, read this article on the WBC website.