What is one easy thing you can do to improve your performance significantly? Hydrate!
All of the cells, tissues, and organs in our bodies are mostly made of fluid, so each one requires adequate water to function. While simply drinking water is the most crucial component of hydration, you still need electrolytes to function at your peak. And sodium, potassium and magnesium are key.
What Your Body Gains from Optimal Hydration
Every bodily process depends on being at the ideal level of hydration. Toxins can be removed from your body via urination, pooping, and sweating, all of which require that you are adequately hydrated. Insufficient hydration causes your body to reabsorb toxins. This puts a lot of strain on your liver, which over time may even devastate your immune system.
It is easier for the body to maintain a healthy body temperature when you are properly hydrated. Additionally, according to research, your metabolism is influenced by how well-hydrated you are - you burn calories more quickly when you are properly hydrated.
Optimal hydration is crucial to producing digestive enzymes, maintaining healthy hair and skin, absorbing vital vitamins and minerals, transporting nutrients to your cells, curbing constipation, and even lubricating your joints.
Why is it important to stay hydrated when working out?
In order to perform at your peak, hydration is absolutely essential. Your body's temperature is regulated by water, which also lubricates your joints and carries nutrients throughout. Staying hydrated is particularly crucial because you lose water via sweat while exercising. The more time and effort you put into your workout, the more vital it is for you to drink fluids. Your heart has to work harder to pump blood when you don't replace lost fluids. A drop in blood and plasma volume due to a lower fluid volume can cause muscle cramps, lightheadedness, exhaustion, heat exhaustion, heat stroke, and dizziness.
Your body also loses electrolytes when you sweat. Major electrolytes, or minerals with an electric charge, in your bodily fluids such as blood and urine include magnesium, potassium, and sodium. Electrolytes are substances that your body's cells use to transport electrical impulses, which are necessary for your cells to communicate with one another and allow you to taste, smell, see, hear, and touch.
Are there any specific hydration needs for athletes?
What volume of water should an athlete consume? The amount varies based on how frequently and intensely you exercise as well as how much you perspire. There are a few different methods you can use to determine whether you've hydrated enough.
Keeping an eye on your urine is one way. Dark and concentrated urine can signify dehydration, while light-colored urine suggests that you're likely well-hydrated. Weighing yourself before and after workout sessions helps determine whether any weight loss is due to a reduction in fluid.
Drink water to rehydrate throughout the first hour of exercise. Many athletes use the American College of Sports Medicine's fundamental recommendations as a starting point and then modify their water intake to meet their hydration needs (1).
That recommendation is to drink 2-3 milliliters (mL) of plain water or a sports beverage for every pound (lb) of body weight at least four hours before working out. A sports beverage is recommended due to the need to optimally hydrate with electrolytes. For instance, a 140-lb athlete needs to consume 280–420 mL per hour. 8 ounces of fluid should then be consumed every 15 minutes. Then drink 16 to 24 ounces of fluid after the exercise for every pound of weight loss. BUT, as we all know, many sports drinks on the market contain ingredients that many people like to avoid. That's why we created Creatine + Hydrate!
Optimal hydration with sodium, potassium, and magnesium
Following are the reasons why you should hydrate with these minerals, which are lost during exercise:
Why is sodium crucial for hydration?
Although many people link sodium to high blood pressure and heart disease, it actually plays an important role in maintaining your body's health. Sodium:
- Helps muscles to relax and contract
- Maintains fluid balance in the cells
- Assists in the transmission of nerve impulses throughout the body
Because sodium is present in so many foods, developing a sodium deficiency is relatively uncommon unless you experience frequent bouts of vomiting or diarrhea. However, you're probably losing a lot of sodium if you lose a lot of water, especially during exercise. Muscle cramps, nausea, fatigue, wooziness, and an inability to concentrate are all signs of sodium deficiency. Insufficient sodium in your body fluids, or hyponatremia, is a dangerous condition that can be brought on by consuming too much fluid, particularly plain water. If the deficiency is truly severe, the body may experience shock, which will result in the circulatory system failing to function.
Why is potassium essential for hydration?
Potassium is important for maintaining an fluid balance in your body. Additionally, potassium performs the following functions in the body:
- Maintains the pH balance of your body
- Prevents your blood from clotting
- Carries nutrients to the body cells
- Helps maintain healthy blood pressure
- Protects your stomach lining from the damage associated with stomach acids
- Preserves bone health
- Promotes heart health
Potassium intake is especially important for athletes because it helps store the carbohydrates that fuel your muscles. Additionally, having the proper level of potassium in your body has a significant impact on how frequently and to what extent your muscles contract. Your muscular and nervous systems may become compromised if you consume insufficient potassium or if the body is unable to absorb it properly. The daily recommended amount of potassium is 4.7 grams, but most people don't get that much of it in their diets (2).
Why is magnesium important?
Magnesium has numerous advantages for athletes trying to increase performance. The mineral is necessary for bone growth, energy production, and muscle recovery. It also guards against oxidative harm, which is exacerbated by the energy generated when we exercise. Additionally, it helps the body resist mental stress and works as a relaxant for smooth muscles. High magnesium levels also protect your DNA, keep your blood pressure at a healthy level, and help you feel less exhausted. Magnesium may also lessen the buildup of lactic acid during demanding workouts.
Get a punch of sodium, magnesium and potassium in Creatine + Hydrate by Cerus performance. For one, you aren’t getting the suspect ingredients in most sports drinks. Second, you also get the benefits of creatine monohydrate. It is a must-have for all athletes!