1
The body needs water as much, if not more than it
needs food, to perform at peak level. There’s no
need to get bogged down in the science other than
to realise that human body functions as a result of
various chemical reactions and processes – all of which
need water. If the body doesn’t have enough water – is
dehydrated – then its ability to conduct the various
reactions is compromised. That can manifest in quicker
onset of fatigue; the body producing less energy or
failing to effectively remove waste.
2
There has been ample research to conclude that
the margins are tight when it comes to hydration.
Even if an athlete suffers just a 2 per cent loss in
fluid, that can see performance dip by anything from 10
per cent – 20 per cent. When the body exercises, about
75 per cent simply creates heat with the remainder used
for more meaningful purposes.
Without enough fluid, the body can’t produce the
sweat required to cool itself, hence the body gets hotter
and more energy is wasted and fatigue sets in. If this
cycle is not corrected, overheating and in the worst
cases hypothermia can occur.
3
Like all facets of nutrition, there are general
guides about best practice. It is therefore
recommended that athletes should drink about
two litres of water a day with an additional 500ml for
every hour of vigorous exercise. But that’s only a guide.
4
To get a more specific guide about your hydration
needs you can conduct a simple test. Weigh
yourself over a number of days to gain an average
[your weight will fluctuate day-to-day and depending
on time of day you weigh yourself so it is important to
establish a baseline]. Then weigh yourself post exercise.
So to calculate fluid loss - let’s say an hour session
where you drink 300ml of fluid:(Finish Weight – Start
Weight) – (Fluid intake during session). This will give
you a better idea of how much fluid you lose in an hour.
5
A bit like alcohol – don’t binge. Drink small
amounts regularly and often. It’s also important to
start each day with a ‘long’ drink of water. Most
athletes should consume 500ml shortly after they get
up as the body is often slightly dehydrated first thing.
6
Set an alarm to act as a reminder to drink during
training. It’s easy to forget to drink when you are
focused.
7
Don’t see hydration as an occasional thing or
something only to consider at training or match
day. Hydration is accumulative so make sure you
drink enough every day.
8
Get used to monitoring your urine. The colour of
your pee is usually a pretty good guide as to
whether you are dehydrated. If it is thick and
yellow and unpleasant to smell – that’s not good. Time
to drink more.
9
Don’t underestimate the importance of hydrating
properly after a game. It is imperative – even if
you have managed to drink something during the
80 minutes – that you give your body what it needs in
the immediate aftermath. And that is...water. Not
alcohol.
10
Water is an essential
flush mechanism to
rid the body of its
waste products. It needs to be
able to quickly and efficiently
rid itself of the stuff it no longer
needs or wants and a good
hydration regime keeps that
system in top order and allows
the athlete to perform.
NO maTTeR WheTheR it is summer or winter, the body has to be well hydrated to
perform at its best. Forget to drink, or wait until you're thirsty and its way too late – athletic
performance will suer and so too could your general health. Here are 10 reasons why it is
essential you get into good drinking habits.
water
of
life
NZP0038_FP_NZRW 2015-05-11T09:41:34+12:00
54
// NZ RUGBY WORLD // JUNE/JULY 2015
[ food of champions ]
