Issue 046
February 2009
Water is possibly the most essential part of anyone’s diet, based on the simple fact that without it you will quickly die!
Obviously water for consumption needs to be of a suitable quality, but the needs of the human body to replenish the fluids lost through normal physiological activities, such as respiration, perspiration, and urination, are paramount to maintaining a healthy life.
As a fighter, normal physiological activities are multiplied significantly, not only during a normal day of training but increasingly so during the various techniques used to cut weight prior to a fight. Water constitutes 60 to 65% of a fighter’s body weight and as a result, the quickest way to drop weight is to get rid of water. However, being properly hydrated is crucial for fighters to ensure peak performance. Consequently the body must be rehydrated as soon as possible.
The exact amount of water needed by a person cannot be determined in a magazine article, as its calculation would need to be based on an individual basis. Size and weight, environmental conditions, and training regimes are all factors that will need to be taken into account. The goal is to make sure that you replace the fluids you’ve lost without drinking too much.
How much do you sweat?
Fighters who know how much they sweat during their training regimes can best understand how much fluid they need to replace to maintain maximum performance. Here is a good way to gauge hourly sweat rates:
Amount of weight lost during 1 hour of exercise (in grams) + Amount of fluid consumed during 1 hour of exercise (in ml) = How much you should be drinking
For example, if a fighter loses 720g (720ml) during a 1 hour training session and drank 360ml of fluid during that hour then they should try and drink (720ml + 360ml = 1080ml) of fluid every hour while training under similar conditions.
Taking the p*ss
Check your hydration status throughout the day by checking the colour of your urine. You should be aiming for 1, 2, or 3. All numbers above 3 suggest dehydration.
Good: Passing lemonade
Bad: Passing a cup of tea!
What’s Best? (Based on a 10-point must system)
WATER
COST: Free from the tap - 10
TASTE: None! - 9
BENEFITS: Thirst quencher; hydrates over time - 9
SOURCE OF ENERGY: No known benefits - 9
Score: 37
ISOTONIC SPORTS DRINK
COST: Average rrp £2.64 (710ml) - 8
TASTE: Various flavours - 10
BENEFITS: Quenches and rehydrates during excercise - 10
SOURCE OF ENERGY: Helps maintain blood sugar levels aiding performance - 10
Score: 38
Gatorade is the most researched sports drink on the planet and can scientifically prove hydration benefits over and above water for those who actively train, such as athletes. This is because it contains electrolytes that are not found within tap water. www.gatorade.co.uk
FACT
Processing too much water too quickly can be fatal. Humans can survive for several weeks without food but only a few days without water. Losing even the smallest amount of body fluid can impair performance. Weight gain after exercise indicates that you may have drunk too much fluid.
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