Dehydration in Martial Arts

As I was sparring tonight in class, I was careful to protect my knee, my head and my sore ribs.  And all was well in those areas, when all of a sudden my leg seized up and I could not move.  As I tried to deal with the pain, I realized I had not drank enough water and quickly hobbled for my water bottle.   Too bad I did not protect my hydration like I had my knee.

Water comprises more than 70 percent of solid tissue such as muscle in the human body. Besides oxygen, it is the most important nutrient in the body, functioning as a physiological “jack of all trades.” It has an important role in nearly every major function in the body.

Many athletes dehydrate during competitive events, especially long ones, even when it’s not particularly hot. You can’t rely on feeling thirsty as a reminder to replace fluid lost through sweating – one of nature’s dirty tricks is that exercise suppresses thirst. Dehydration impairs both physical and mental performance in all types and levels of sport, yet it can be avoided (or at least minimised) by appropriate drinking strategies.

Ten Tips For Maintaining Proper Hydration

The Nutrition Information Center at The New York Hospital – Cornell Medical Center offers the following tips for maintaining proper hydration:

	Follow conventional wisdom — drink at least eight, eight-ounce servings of water each day. The more time you spend outside, the more water you need to replenish lost fluids
	Don’t wait until you’re thirsty to drink water. By the time you feel thirsty, you probably have already lost two or more cups of your total body water.
	Drink plenty of water throughout the day. Convenience is a must, so carry a bottle of water with you as you commute to work, run errands or enjoy the day at the beach.
	Don’t substitute caffeinated coffees, teas and sodas for water. Caffeine acts as a diuretic, causing you to lose water through increased urination. Alcoholic beverages have a similar effect.
	If finding time to drink water is a problem, keep a bottle of water on your desk. Or visit the office water cooler and take water break rather than a coffee break.
	Once you start exercising, don’t stop drinking. Keep a bottle of water with you and take frequent water breaks.
	Don’t underestimate the amount of fluids lost from perspiration. You need to drink two cups of water for each pound lost following a workout.
	Start and end your day with a serving of water. Your body loses water while you sleep. So drink a serving before bed and again when you wake up.
	Don’t forget that common maladies such as colds and the flu can frequently lead to dehydration. Keep a large bottle of water next to your bed so you can sip it throughout the day without having to get up.
	Remember that when it’s warm outside, cold water — not carbonated soft drinks or sport drinks — is the best fluid for keeping hydrated. Cool water is absorbed much more quickly than warm fluids and may have a positive effect on cooling off your overheated body.