Nevada County Picayune and Gurdon Times Newspaper Archive

Water Important For Better Athletic Performance

by Mary Freeman

Extension Communications Writer

Staying hydrated is key to top athletic performance.

"During exercise, an athlete's working muscles generate heat," says Christine Stachowiak, a registered dietitian and Family Nutrition Education Program coordinator for the Cooperative Extension Service, University of Arkansas. "The athlete's body requires extra water or other fluids so the body can cool itself - primarily through the evaporation of sweat.

"If a car engine is low on water, it will overheat. The effect is similar for the human body the body can overheat if water is low, or dehydrated, and severe damage can occur," she says.

Water makes up nearly 60 percent of the human body. It's important not only as a coolant, but as a fuel transport for all cells.

"If water lost through sweating is not adequately replaced, blood volume decreases, reducing circulation to the skin, preventing heat loss, and to the muscles, where nutrients and oxygen are needed," she says. "Dehydration can also lead to serious heat illnesses, such as heat exhaustion or heat stroke."

It's a good idea to monitor your water loss when working out, she advises.

"When you are physically active, drink even before you're thirsty. Weigh yourself before exercise and after," she says. "For every one pound of weight lost during exercise, replace with two 8-ounce glasses of fluid." Not everything that's drinkable is good for keeping you hydrated.

"Be cautious about drinking beverages that contain caffeine, such as iced tea, iced coffees, cola and other dark-colored carbonated beverages," Stachowiak says. "They can actually increase the body's need for even more fluid."

Even if you're a couch potato, it's a good idea to drink at least eight full glasses of water a day.

"Water is the best fluid, but fruit juices, Popsicle and sports drinks are also good fluid replacements," she says. "High-water foods, such as fruits and vegetables also aid in fluid replacement."

For more information on water and your health, contact your county office of the Cooperative Extension Service.