OnFitness Magazine - July/August 2014 - 78

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>READ THE SCIENCE

Hydration
strategies

TOSS IN SOME
PLYOMETRICS
------------------------
Have your client perform
Tabata jumps on a box or
stool. For 20 seconds they
jump as quickly as possible
onto and off of the
platform: solid jumps in
which their entire feet land
on the surface. They rest
for 10 seconds, marching
or moving about the area,
then resume jumping.
The 20/10 cycling goes for
four minutes. This will be
exhausting, but it's over in
only four minutes, and
science has shown that this
ignites a post-exercise
after-burn.

W

ater comprises 60 percent
of our bodyweight and is
interspersed between
different tissues containing higher
and lower percentages.
Thirst is not perceived until one to
two percent of your bodyweight is
lost and dehydration has already set
in. Performance has already begun to
deteriorate and mental focus and
clarity are on their way out.
Water serves to lubricate the
body's joints and act as a shock
absorber for the eyes and spinal cord.
It also acts as a solvent, dissolving
other liquids, solids and gasses,
transporting the resulting chemicals
and nutrients throughout the body.
Important minerals are found in
water, such as calcium, magnesium
and ﬂuoride.
Body temperature is regulated by
the processes of content and ﬂuid
exchange with water, and the body
initiates the process of sweating when

overheating becomes a concern.
Important metabolic, intracellular
reactions are only able to proceed in
the presence of water, thereby
speeding up enzymatic interactions
with other chemicals in the body.
Understanding certain hydration
strategies before, during and after are
integral in order to maintain
performance and safety.
Pre-hydration
With the goal of pre-hydrating
before activity or an event, 16 ounces
of ﬂuid should be consumed
approximately 30 minutes
beforehand. As activity pursues, eight
ounces should be consumed every 15
minutes during exercise.
Consuming water that contains a
low concentration of carbohydrates
and electrolytes is extremely helpful,
and the solution mixture needs to be
only six to eight percent of the total
16 ounces.

Post-hydration
When looking to hydrate after
activity and to assist in total body
recovery, you can ingest a beverage
that contains a much higher solution,
such as 10 to 12 percent of
carbohydrates and electrolytes.
Protein can also be included as a part
of the rehydration strategy, and typical
ranges include 30 grams of carbs, and 15
grams of protein and electrolytes
dissolved in 20 ounces of water.
If a dangerous situation arises and
rapid rehydration is needed, one and
a half liters of water can be consumed
per hour until bodyweight and water
weight are replenished.
These strategies work well for
vigorous activity or competition, but
when needing to decide how much
water to consume on a regular, daily
basis, two strategies can be employed.
Estimating ﬂuid needs
according to metabolic rate
This method suggests that for every
100 calories of metabolic rate, you
would ingest around three to four
ounces of water. So if your basal
metabolic rate is 2,000 calories, you
would require a daily intake of one and
a half to two liters of water per day.
Estimating ﬂuid needs
according to bodyweight
For every kilogram (2.2 lbs.) of
bodyweight, you would ingest between
one to about 1.5 ounces of water.
Most body types will ﬁnd a happy
medium with their physiology and
activity levels by consuming an
average of three liters per day, but
circumstances within the body and
the environment and activity all play
important factors in personal
hydration strategy.
- Lindsay Kent
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OnFitness Magazine - July/August 2014

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