Drink it up! Dehydration is a common concern in any exercise. Luckily it's easy to avoid! Make sure to take water breaks, even when you feel like you may not need them. The drip, drip approach to your fluid intake is definitely the best approach.
As the weather warms up it is even more important to stay hydrated when doing sports, and watersports are no exception. Water is essential for normal cellular function and thermal regulation, as well as having an effect on the enjoyment and performance of our sessions afloat, whatever the watersports we choose. Water yourself on the water!
By Emma Nicholson & Amanda Buggy.
It is believed the average human can live for roughly three weeks without food, three days without water and three minutes without oxygen.
So why at The OTC are we talking about hydration?
We want you to enjoy and make the most of every session afloat. Keeping hydrated, whether adult or child, is essential to the enjoyment, safety, performance as well as energy levels when heading out on the water, but also recovery too.
Hydration is essential to many of the bodies organs and tissues. It enables proper muscle function, focus and concentration, and post session it assists our bodies ability to recover effectively. Just mild dehydration can have an affect on our mood, as well as making us feel lethargic and fatigued.
How hydrated are you?
Most people underestimate just how much they should actually be drinking, often only having half of the fluids their bodies require.
Remember, it’s not just about drinking water, we get fluids from the food we eat and other drinks we consume.
How can dehydration affect us?
Just a few of the symptoms include:
Headaches
Muscle cramping and tiredness
Lethargy and fatigue
Lightheadedness
Dizziness
Lack of concentration and focus
Increased heart rate and breathing
Waiting until you’re thirsty to drink, and then downing a large glass of water is likely to be too late, and potentially a sign that your fluid levels are already a little low. Drinking 'little and often' is generally the best strategy, helping sustain a constant state of hydration.
How do I know if I’m hydrated?
A good clue as to whether we are hydrated is the colour of your wee!! Ideally our urine should be a pale, yellow in colour - the darker in yellow , the more likely you are to be dehydrated. Frequency is also a good indicator, peeing less frequently or in smaller amounts is a clue to needing to drink more.
Credit: NHS inform
How much is enough?
Depending on which research you read, it’s believed most adults need at least 2 to 2.5 litres of fluid a day, more when exercising. With factors such as air temperature, activity level and intensity, and some health conditions also having an affect on your water needs.
We also constantly lose water throughout the day through weeing, sweating, and actions such as breathing.
When water isn’t enough
During more intense, longer in duration training sessions, warmer UK months or if we are lucky enough to head aboard to warmer climates, we need to make sure we drink enough to compensate for the extra lost of fluids due to sweating.
When the body sweats it looses both water and has an effect on the bodies electrolyte balance, both of which need to be replaced, and this can mean replacing with water alone is not sufficient.
Specifically formulated electrolyte tablets, powders and drinks are an effective way to replace the lost minerals especially if you are sailing for a prolonged time or duration in warm climates, as can sports drinks such as isotonic versions. But remember to always do your research, use correctly and in moderation.
Don't forget we sell branded water bottles at The OTC, click here. Once you are rehydrated you will be ready for your session. Here at SurfDoctor we sell everything you need to get on the water, from boards to booms and foils to Fliteboards. How about some 1:1 tuition from our awesome team of instructors and take your watersports skills to the next level, or try something new, call the centre 07817 717904 and create a tide of change.
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