How Can I Tell If I’m Dehydrated?

We emphasize proper form, practice and quality training at Garcia Muay Thai & MMA Gym in Glen Cove, NY, but not matter how well you’re trained, if you don’t take care of your body, you simply won’t perform your best. Drinking adequate fluids is extremely important. During training, you’ll lose a lot of fluid and if it’s not replenished, you simply won’t do well. There are a lot of ways to tell if you’re dehydrated, so you can turn things around before it becomes serious. If you pinch your skin and it doesn’t snap back when you release, you’re probably dehydrated.

Your muscles require adequate fluid to function properly.

Water plays an important role in how well your body functions. In order for you muscles to function properly, you need adequate water. You need water to sweat, which is the body’s way to cool its core and prevent overheating that can be dangerous. If you’re sweating while you workout, which is normal if you’re pushing yourself, you could lose as much as 2.5 % of your body weight and that can affect your overall performance. The more fluid you lose, the more it negatively affects your performance.

Mild dehydration can make you tired.

It doesn’t take much to have mild dehydration, especially if you’re totally focused and working your hardest. Mild dehydration can have a big effect on your health and how good you feel. It can make you feel sluggish, exhausted and even cause achy joints. That’s because when you lose fluid, you lose it from all parts of the body, including the blood. It causes the blood to get thicker and reduces the amount of blood that goes to the heart and leaves to replenish the muscles. Dehydration reduces glycogen and that leads to muscle fatigue. Dehydration can also cause inflammation and contribute to joint pain. Water also boosts fluid in the joints and lubricates them to reduce pain.

Your major organs are mostly water.

The amount of water in your body will vary based on age, gender and weight, but it’s between 45 and 75% of your body. Your brain is approximately 73% water and the lungs are 83%. You can imagine the negative effect dehydration has on those organs. It can cause irregular heartbeat, make the mucus in your lungs thicker, trigger breathing problems and allergies. Too little water can cause mental fog and poor cognitive performance. That’s extremely important in Muay Thai, where anticipating your opponent’s moves and planning your next move is important.

  • Make it a habit to carry water with you and sip on it frequently. It’s especially important when you’re training and pre and post training.
  • Don’t think that you have to have sports drinks to replenish electrolytes. Most studies show that sports drinks only benefit people who workout at high intensity over an hour. Then, they do help. Otherwise, drink water.
  • One option that’s excellent if you’re working out longer than an hour at high intensity is coconut water. It’s natural and contains all the electrolytes necessary. Make sure it doesn’t have added sugar.
  • One simple method of determining how hydrated you are is by looking at the urine color. Light colored, almost clear urine indicates adequate hydration. Dark yellow amber colored with a strong smell indicates dehydration.

For more information, contact us today at Garcia Muay Thai

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