The warm summer weather may be good for holidaymakers, but in the CrossFit gym, it brings about the discussion on hydration and how it impacts on workouts. Experts in hydration, thermal regulation, and electrolyte replacement have been at the forefront in explaining to athletes what constitutes hydration and how to assess its severity in the body system. There has been a lot of myths and general misunderstanding about hydration, and it is important we separate fact from fiction.
The Color of Urine Depicts the Extent of Dehydration
According to experts from CrossFit gym, striving for clear urine is a mistaken hydration goal. This is because urine color tends to be a delayed response and as an athlete who is constantly sweating, exercises, and drinking fluids to hydrate, your body system is in constant flux which means you can’t use the color of urine as a metric in those scenarios.
In addition, substances such as vitamins which you ingest can change the urine color. The bottom line, therefore, is that anytime you see your urine almost clear, chances are high you are overhydrated.
By the Time You are Thirsty, Your Body is Dangerously Dehydrated
This is not true. The reason is, the moment you feel thirsty, your body is still normally hydrated. In the same manner, some people may lose touch with hunger pangs; most people ignore their thirst which means they don’t understand how it feels like. If you are the type of a person who walks with a bottle of water always, the first sensation of thirst doesn’t mean you are dehydrated. According to CrossFit gym, you should stop drinking fluids when you are not thirsty. The body system is equipped to let you know when it needs fluids.
To Replace Electrolytes, You Need a Sports Drink
Quite a number of sports drinks such as Powerade and Gatorade have small amounts of carbohydrates and sodium. However, these are not designed to replenish sodium, but rather to help the drinks be palatable. The problem with sports drinks is that they create a notion amongst athletes that they are putting in enough electrolytes. The reality is, these sports drinks do not put enough electrolytes to cover the losses in sweat and other means.
If you are truly concerned about the loss of sodium during exercise, experts advise that you take your CrossFit diet with water after you are through working out. This will replace the sodium without running into the risk of overhydration.
Irrespective of the Level, Dehydration Adversely Affects Performance
If you are hydrated well, it is normal that over time you will experience dehydration. Simply put, dehydration is just a process of losing fluids, but not an illness. Dehydration and its impact on athletic performance largely depend on the hydration level of the athlete before the competition or exercise begun. If you begin the exercise and you are well hydrated, you may lose up to 4% of your total body weight through dehydration and still remain competitive.Pay attention to your body signals and only drink when you are thirsty.
Flooding your body with fluids irrespective of their kind may lead to exercise-associated hyponatremia(EAH). If you have always believed that you can’t drink excess water, now you know that you can and the dangers of doing so.