Supercharge Your Combat Training With Water
By Jackie Edwards
75% of Americans are considered to be chronically dehydrated, suggesting that almost everyone could do with upping their water intake, but it is athletes who are most at risk. The average person sweats out up to 1.4 liters per hour of exercise and it can seem almost impossible to replenish these lost fluids. Failing to properly rehydrate during exercise will lead to faster fatigue and unpleasant feelings after each workout. This can discourage you from meeting your fitness goals in future. If you want to really excel in your combat career, then tracking your water consumption could be a simple way to give your training a boost.
The Importance of Hydration to Your Fitness Goals
With zero calories, water is a surprising source of energy. It helps to improve the flow of nutrients around the body, so that you avoid cognitive impairment. Dehydration leads to dizziness and fatigue, whereas fluids will keep you in the zone for longer. When it comes to combat sports, this is more important than anything.
Being properly hydrated will also regulate your body temperature. This stops you from overheating, which is essential for endurance. It also brings down your blood pressure, which skyrockets during intense combat. This keeps stress levels down, so that you recover more quickly from injury by limiting inflammation.
When and How Much to Drink
Water intake recommendations from medical experts involve all consumption of water, whether you receive it from fluids or from food. If you have a healthy diet, which is high in nutrient-dense fruit and vegetables, then you will already be consuming a high quantity of water. Therefore, it can be difficult to offer a specific number of ounces of water that you should drink.
However, you won’t be eating during exercise, making it easier to suggest the right amount to drink. Experts recommend that you consume 7-10 ounces of water for every 10-20 minutes of exercise. Try this out for yourself, giving or taking a couple of ounces based on how you feel. Following a workout or competitive fight, you should consume 16-24 ounces of water for every pound of body weight lost.
Consider Electrolytes and Nutrients
Water in itself is an incredibly valuable product. However, you may still feel fatigued and lightheaded following exercise, no matter how much you drink. In this case, consider consuming your water in a different form. Electrolyte water and sports drinks provide the electric charge which allows your body to return to its normal functioning. You could also try a protein shake or fruit smoothie to quickly replenish lost vitamins, so that you feel strong and alert. This will speed up the recovery process and limit exhaustion levels.
Water is a free and plentiful resource, so there’s no excuse for not getting enough. It will allow you to get the most from your workouts, so that you can perform at your best in the ring. If you are feeling unwell following a fight or training session, then see if upping your fluid intake can help. Adding electrolyte and vitamin supplements can further support your recovery following intensive exercise.