Why Hydrate

 

To perform at the peak of your athletic ability, proper hydration is of the utmost importance.  During exercise, your heart increases the blood flow to the muscles (in use) and the skin (to cool your body down).  Through perspiration, your body loses about 1-litre (32 oz) of water per hour based on moderate activity.  If you don’t replace the water you lose, your body starts to become dehydrated.  At a higher heart rate and core temperature, your body can’t produce more energy, leaving you weakened and much more vulnerable to heat illness (symptoms such as headaches, nausea and muscle fatigue)

 

Warrior Camp is held in the summer, in hot and sometimes desert like conditions (depending on venue).  Regardless, most people show up at Warrior Camp dehydrated to begin with and then through long and active days, become more dehydrated.  To completely enjoy your experience, it's highly recommened to hydrate yourself before you come and then keep hydrated while at Warrior Camp. 

 

The best defense against dehydration is a good offense – drink often – at least 1 litre (32 oz) per hour for moderate activity in moderate conditions.  It’s also better to drink continuously – 6 to 8 oz every 15 to 20 minutes is recommended by the American College of Sports Medicine.  Remember that thirst is a delayed response, and by the time you’re thirsty, your body is already dehydrated.

 

For endurance athletes, the USA track and field advisory also suggests adding 700mg of sodium per litre (32 oz) of water.  This, or the occasional salty or powerbar-type snack, will help prevent the onset of hyponatremia, a rare condition that occurs when the level of sodium in your blood gets dangerously low.  This condition is rare but can occur after a full day of strenuous activity.

 

Hyponatremia related articles:

http://www.emedicine.com/emerg/topic275.htm

http://en.wikipedia.org/wiki/Hyponatremia

 

The USATF also suggests using hydration systems to help keep fluids cooler, making it easier for your body to absorb.

 

Dehydration can set in sooner than you think.  You can easily lose 2 litres (64oz) / hour on a hard ride or a run on a hot day, but even recreation outdoors enthusiasts can lose up to 1 to 1.5 litres per hour.  In a recent position statement of the National Athletic Trainers Association, as little as a 1 to 2 percent lose of fluids could negatively affect function and performance.  A 1 to 2 percent loss of fluids can occur after a little more than one hour of moderate activity in cool weather without water.  At 3 percent, the risk of potential heart illness increases exponentially.

 

Initial Dehydration

2% of body weight lost

3 lbs of fluid lost (1.5 litres)

Happens in about 1 hour

Decreased athletic performance, decreased muscular endurance

 

Heat Cramps

4-6% of body weight lost

6-9 pounds of fluid lost

Happens in about 2 to 3 hours

Muscle cramps, loss of strength, fatigue

 

Heat Exhaustion

6 to 8% of body weight lost

9 to 12 pounds of fluid lost

Happens in about 3 to 4 hours

Dizziness, serious fatigue, nausea, high temperature

 

Heat Stroke

7 to 8 % of body weight lost

11 – 12 pounds plus fluid lost

Happens in 4+ hours

Confusion, loss of consciousness

 

Drink plenty of water, limit your intake of caffeine and alcohol and choose salty snacks and electrolyte mixtures while attending Warrior Camp.