Be smart, stay hydrated! Effect proper hydration on performance, competitiveness
Did you know the environment and activities you engage in, including exercises, can influence the amount of water that must be drunk to stay hydrated?
So, are you drinking enough water to stay hydrated to avoid the negative effects of dehydration?
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Tropical climate, exercise
Ghana and, indeed, one-third of the world’s population is found in the tropics. The climate in the tropics is largely associated with yearly high temperatures (≥ 18°C) and excessive rainfalls.
That is to say, it can get really hot in Ghana! The modern healthy individual is advised to exercise at least 30 minutes a day by engaging in moderate to intense exercises, such as brisk walking, jogging, jumping rope, playing football, tennis and more.
While many people stick to moderate exercises, others, especially elite athletes, may need to exercise intensively and for longer periods to achieve positive results during competitions.
Extended exercises among elite athletes, likewise non-athletes under tropical conditions are associated with elevated body temperatures and sweating; a mechanism the body adopts to cool itself down.
As one sweats and does not replace lost body fluids, dehydration results.
Water balance, imbalance
Normal water content in the body supports good health and normal functions.
During exercises, water is required to maintain proper blood volume and flow, promote body metabolic activities, transport metabolites and heat from the muscles, and provide lubrication.
Dehydration can bring about hypernatremia. Hypernatremia involves losing more water than sodium in the body.
Sodium is one of the many electrolytes in the body necessary for water and electrolyte balance, muscle movements and nerve sensitivity.
When a person becomes hypernatremic they may experience strong thirst, weakness, nausea, confusion and muscle twitching.
Contrarily, excessive water intake may result in overhydration. Overhydration is linked to hyponatremia, which involves gaining more water than sodium in the body.
Hyponatremia is also common among “salty sweaters”. These are persons who excrete more sodium in their sweat than water.
Hyponatremia is associated with nausea, vomiting, fatigue, muscle cramps, wheezy breathing, restlessness, headaches, swollen hands and feet.
Consequences poor hydration
Poor hydration leading to dehydration and overhydration can affect safety during exercising or challenge athletes’ performances during competitions.
Performance declines with a loss of 2-3 per cent total body water due to dehydration.
This is seen with the decrease in cognitive functions: poor reaction time and mood, impaired aerobic endurance, reduced cardiac output and heatstroke, which may lead to sudden death during exercises and competitions.
Proper hydration, rehydration
It is recommended for a normal healthy individual to drink at least two litres of water daily. However, these recommendations may differ considerably.
When exercising in the tropics; up to four litres or more may be required. Unfortunately, a universal hydration plan cannot be developed for use by the general public due to climatic and individual differences.
However, personalised hydration strategies have been developed by clinicians for athletes, taking into consideration their environment, event and the make-up of the individual athlete.
Nonetheless, it is advised to start workouts well-hydrated, remain hydrated throughout exercising by replacing lost fluids, rehydrating before the next bout of exercises or activity and rehydrating within an hour after the exercise or activity to minimise injury, maximise performance and also improve the ability to recover quickly from activities.
Salty sweaters are also advised to include fluids containing electrolytes such as sports drinks to replace lost sodium.
Proper hydration among elite athletes is necessary to lessen the detrimental effects of dehydration and overhydration on physical activity and health that usually translates into poor performances and competitiveness.
To achieve proper hydration, an individualistic approach that relies on factors such as personal, environmental conditions and exercise routines must be adopted.
Consult a clinician (dietitian), if in doubt, for your safe and proper hydration regime before, during and after your exercises or competition.
The writers are with the Department of Dietetics, College of Health Sciences, University of Ghana. E-mails: [email protected])& [email protected]
