Hydration And Healthy Diet For Athletes
Hydration plays a very impotrant part in healthy diet for athletes. Healthy diet includes proper and plentyful hydration which helps improve fitness and overall athletic performance. Drinking plenty of pure water and other healthy liquids like Green Tea is also an essential key to faster after performance recovery.
With the evolution of the extreme sports concept, the topic of sports nutrition has gained a lot of importance and attention from the athletes as well as from the media. The professional athletes performing in extreme sports hold an elevated status in society and this realization has pushed lots of initiatives to produce the latest and most effective in sports nutrition.
During the old days, athletes have relied steadily on the carefree formula of fast-food fare and energy drinks.
Now that competition is growing more and more intense each day, athletes are acquiring the expertise of sports science experts to make sure that they can maximize their physical and mental potentials to its outmost limits and perform at their best.
To illustrate the significance and importance of proper hydration, let’s take an example of the motorcycle sport, which is one of the most popular extreme sports around.
A motorcycle rider, among other skills, needs to exhibit a lot of courage as he takes in a lot of punishment in his body. Because of this, a rider must consider his overall physical fitness as much as his technical skills in competitions. Establishing adequate hydration levels and keeping the physical stamina is a must in order to keep up with the rigors of the motorcycle events.
Forget winning, it is not really easy even to participate and survive in a 20-30 minute contest under the most brutal conditions, such as shocks from the bumps and extreme heat. Managing and overcoming severe heat is one of the most difficult factors in any kind of sport.
In a typical motorcycle contest, if one monitors the vital signs of the athletes, one can easily observe that their heart-rates perform at the maximum level and their body tries its best to cope up with the demand of the situation.
Since motorcycling sport involves competing in adverse surroundings under very extreme temperatures, thermoregulation and hydration are the major concerns.
Riders are faced with almost no time to hydrate themselves because a typical motorcycle event lasts about only 20-45 minutes. It is very important then that motorcycle riders monitor their consumption of fluids closely days before the competition, paying close attention to those days when practices are held up to the qualifying rounds during the weekend before the main event.
Days before the competition itself, riders must take fluids, especially pure water, consistently in order to achieve and maintain a steady hydration level prior to the main event. Green tea helps protect against oxidative stress and speed up muscle fatigue recovery.
Motorcycle riders involved in heavy competition should strive to consume 20-40 ounces of liquid every hour during his time at the racetrack and must continue drinking about 20 ounces per hour after the track session. To effectively monitor hydration levels of a rider, he can weigh himself on the scales every morning and do so again after every session.
Two percent of the total body weight, and not more than that, should be eliminated, and it must be replaced with 150 percent of the water reduced on that day in order to achieve maximum performance for next day’s session.
A slight decrease in fluids can already have an effect on an athlete’s performance, specifically on the force capability of the muscles.
The stamina and hydration levels in the body form the basis for fine performance in any motor cross championship. And the one, who strikes off a perfect balance of fluids, nutrition and water in his intake, can manipulate and maneuver his bike at very high levels, even at the most stressful of situations.
That’s why it’s extremely important for athletes not to overlook the aspect of drinking water and other fluids in their diet and nutrition. It is that crucial factor that can make or break the athletes road to victory.
By Chris M