Good hydration requires a little preparation

By Wina Sturgeon
Adventure Sports Weekly

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Getting properly hydrated in the most important factor for any athlete on every level. It's even more important than technique and talent, because even borderline dehydration will prevent you from being able to use your skills.

Here are some important facts about having enough usable liquid in your system: It lubricates joints, allowing you to move with less effort. It helps regulate body temperature, keeping you from getting overheated during exertion. Minerals and other nutrients need liquid to be transported to the cells. And of course, oxygen is provided throughout the body by the bloodstream; a liquid.

Even a miniscule lack of liquid can affect athletic performance. That's why good hydration needs preparation. Start preparing for a competition or heavy training session the day before.

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Drink water frequently throughout the day; and especially before you go to sleep. You'll be able to eliminate the excess in the morning, leaving your body supplied with the liquid it needs. It's no good allowing yourself to wake up showtime morning slightly dehydrated, and then gulp down water or a sports drink just before your event. Your body will use energy getting that liquid to the places that need it, and re-hydration will also take time. You might be lining up at the start while your slightly dry joints are still calling for lubrication.

But don't just guzzle water and think the job is done. Your blood needs a certain amount of salt to keep things going, and during exertion in the summer heat, you're already sweating out a lot of salt, along with other electrolytes and necessary minerals. If you dilute your bloodstream too much with an excess of plain water, your muscles will weaken and cramp; you'll get dizzy and disoriented.

Most sports and energy drinks provide electrolytes and other nutrients, but some are overloaded with sugars and artificial colors or flavors. Prepare for the best possible hydration by going on a label reading binge. Fructose and corn syrup are sugars. If they're the second and third ingredient in a drink, you'll get a burst of energy, followed by a big crash. Remember, ingredients are listed in order of amount. Look for a label that has only one type of sugar, where the nutrients are listed before the artificial colors and flavors. Most important, try the drink out under competition conditions so that you know how it affects your body. With each drink, write down how you feel and how much energy you have after a hard training session. That way, you'll be able to judge which drink works best for your particular metabolism.

Of course, it goes without saying that the more you sweat, the more liquid you need to replace. If you're competing during a heat spell, drink more often than usual. And watch for the symptoms of dehydration, not just in competition, but during workouts and training as well. Those symptoms include headache, weak muscles, fatigue and dizziness.

Keeping enough liquid in your body is essential for optimum function. But to do it right requires thought and preparation long before race day.

For the latest in adventure sports and physical conditioning, visit Adventure Sports Weekly at www.adventuresportsweekly.com.