06/07/2016

The Right Sports Training Programs in Humble to Get You Through the Heat

Summer is a great time to focus on your exercise training. With vacations around the corner, we want to look and feel our best. The summer brings with it warmer weather, longer days and less rain, so it’s easier to get out there and take your exercise training out into the fresh air. However, this warmer weather does mean certain complications for your training regime. One very important fact to consider is making sure that you are properly hydrated. Dehydration can be bad for your performance, as well as dangerous. In this article, the experts from Athletic Republic of Humble – Training Center would like to explain a little more about the importance of staying hydrated during summer training.

How Do Our Bodies Regulate Hydration?

Your body is made up of around 60 – 75% water. When completely deprived of water, humans can only survive for a few days before becoming seriously ill. It is the most important nutrient that we consume. The amount of water in your body and bloodstream needs to remain at a constant level for your cells to be able to function properly. Cells are the building blocks of every part of the human body – organs, nerves, muscles, etc., and water is an essential component of every single one. Water is brought into the body in the form of food, drinks and respiration. It is removed from the body through sweating, breathing, and excretion of urine. The kidneys are the primary organ responsible for maintaining stable water levels in the body. They do this by producing more dilute urine if water is in excess, or more concentrated urine if it is scarce. As water passes through the kidneys, sugars and salts are reabsorbed, along with the necessary amount of water. The kidneys work in response to changes in levels of water in blood plasma. Blood plasma concentration is affected by external temperature, exercise, salt levels, and fluid intake. Before undertaking any sports training programs in Humble, it is essential to get advice from the experts. Athletic Republic of Humble – Training Center offers excellent programs for varied workouts with professional advice. Call today at (832) 644-8276 to find out more.

What Happens When We Become Dehydrated?

When levels of 1 to 2% dehydration are reached, a signal is sent by the hypothalamus in our brain to make us feel thirsty. In normal, day to day life this mechanism works very effectively, and we are not at a high risk of becoming dehydrated. However, for an athlete, the consequences of even low levels of dehydration can be severe. Studies have shown that exercise performance is impaired at levels of dehydration as low as 2%. Prior dehydration (so going into a race already dehydrated) of only 2.5% can reduce your capacity to perform high-intensity exercise by as much as 45%. Dehydration leads to:
  • A reduction in circulating blood volume
  • Decreased blood flow to the skin
  • Reduced sweating
  • Poor dispersion of heat
  • Increased core temperature
  • Increased muscle glycogen use
Your body regulates its internal temperature by controlling amounts of perspiration (sweating) and the amount of heat that is lost through the skin. When aiming to reduce core temperature, rates of perspiration increase and blood is directed towards the skin so that heat can be dispersed across it. When a person is dehydrated, levels of perspiration are reduced as no excess water is available to be lost. Blood flow is also diverted away from the skin as blood volume is reduced, so it is focused towards areas such as organs that are essential for survival. This means that core body temperature can rise, and athletes are at risk of heat stroke along with other, more serious conditions.

So, How Do We Maintain Good Hydration?

First of all, don’t wait until you are thirsty to have a drink. Try to drink regularly throughout the day and pay attention to the color of your urine to make sure that you are not becoming dehydrated. Water should be drunk before, during and after periods of exercise of less than one hour. If you are exercising longer than this, you should supplement your hydration with an electrolyte drink to ensure that you are also replacing the salts lost through perspiration.

Get the Right Sports Training Programs in Humble for You

Every athlete needs an excellent training center to help them achieve their goals. Athletic Republic of Humble – Training Center offers intensive programs and varied workouts. Call today at (832) 644-8276 to find out more.