Nov
17

Triathlon Training Tips – Proper Hydration

By
Brendan Brazier - World Class Ironman Athlete

Brendan Brazier - World Class Ironman Athlete

By Brendan Brazier – World Class Ironman Tri-Athlete

“Most athletes, whether professional or those of the weekend variety, understand that drinking sufficient water is an important element of health and performance, but few understand how to properly achieve true hydration.

Today’s the day, you’ve entered your very first race. To prepare, you got a good nights sleep, munched a power bar for breakfast, and now you’re slugging back a sports drink for hydration.

As the race begins, you feel great, your hitting your stride. But what happens next is unexpected: your cadence begins to slow while your heart rate quickens. Your movements are no longer fluid, but angular and mechanical. Breathing becomes labored, and the twitching in your calves spreads to the hamstrings and quadriceps. Dehydration has set in, and no amount of fluid at this point can save your race. The damage is done. What can be done here?

Balance your water intake:
Dehydration occurs when the body sweats out more fluid than it takes in, and one of the first physiological responses is the thickening of the blood, which creates more work for the heart. The added stress on the heart from dehydration significantly decreases endurance. Over-hydration, on the other hand, occurs when more water is consumed than the body can process.

Hyponatremia is the point at which the body becomes over-hydrated. Too much water flushes minerals, known as electrolytes from the body. These minerals help regulate the smooth and efficient contraction of muscles, and when the body’s electrolyte levels become too low, cramping, muscle spasms and other signs comparable to dehydration occur.

Don’t make the mistake many athletes have made by drinking copious amounts of water in the days prior to your running competition day. Instead, consume only a moderate amount of water, sipping it throughout the day, and avoid all caffeinated drinks, since caffeine is a diuretic. Limit high-protein foods prior to any endurance event, since water is “sucked up” during the digestive process. Fresh fruit is the best option!”

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