Did YOU Just Puke? YOU???

I have a program called “FightZone” (in case you didn’t hear) and the workouts are designed to get results…as well as work your ass off. However, the key to these training sessions is intensity, not just sweating and burning a few calories as some other dainty programs are. And FightZone works- it does. But no so well if you’re dehydrated!


On Tuesday, one of the FightZone Members when balls-to-the-wall in this week’s training session- which is what we’re after. However, he was dehydrated from traveling/flying for a week straight and not drinking enough. (Flying has been shown to dehydrate people on its own, so add to that no drinking water and it doubles.) Part of the workout is to start with deadlifts at a weight that will challenge you and he used 225. A great weight for him! I watched him crank it out for the 1st 50 reps (50 more to do later in the workout) and he moved onto the next exercises. As he started the 3rd exercise, he got light headed, sick, almost passed out and had to lay down for 30 minutes. That’s when he told me about being dehydrated as well as the traveling.

Please read the following…a little science lesson if you please…

What is dehydration?

Dehydration is the excessive loss of water from the body, as from illness or fluid deprivation. Any person who exercises on a regular basis is susceptible to the effects of even mild fluid loss. The value of the body's most important nutrient, water, cannot be underestimated.

Exercise produces body heat, and too much body heat reduces exercise capacity. As the core body temperature rises, blood flow to the skin increases, and the body attempts to cool itself by sweating. During intense exercise, the body temperature rises as high as 39 degrees Celsius (105 degrees Fahrenheit) and the muscle temperature can rise as high as 40 degrees Celsius (108 degrees Fahrenheit). These temperatures make exercise difficult because the body and muscles are competing for blood.

As the body temperature rises, oxygen becomes more of a commodity due to increased circulatory demands. Oxygen is needed to help with the cooling process, and reduces the amount of oxygen available for vital organs, which can lead to severe health risks as well as a drop in athletic performance.

When you start exercising, as much as two percent of the body water is lost. Although this amount is considered a "normal" range for humans, it is certainly not an optimum level for athletic performance. Below is a table that summarizes the effects of minimal fluid loss during exercise.




PHYSICAL SYMPTOMS AND EFFECTS OF DEHYDRATION

Body Water Lost Symptoms

1 % Few symptoms or signs of any thirst present; however, there is a marked reduction in VO2 max.

2% Beginning to feel thirsty; loss of endurance capacity and appetite.

3% Dry mouth; performance impaired.

4% Increased effort for exercise, impatience, apathy, vague discomfort, loss of appetite.

5% Difficulty concentrating, increased pulse and breathing, slowing of pace.

6-7% Further impairment of temperature regulation, higher pulse and breathing, flushed skin, sleepiness, tingling, stumbling, headache.

8-9% Dizziness, labored breathing, mental confusion, further weakness.

10% Muscle spasms, loss of balance, swelling of tongue.

11% Heat Exhaustion, delirium, stroke, difficulty swallowing; death can occur.

Dehydration can cause any or all of the following:

• Increased heart rate (beats per minute)

• Increased lactate acid in muscles (increased blood acidity)

• Increased body temperature

• Decreased strength

• Any of the following medical conditions: heat cramping, heat exhaustion & heat stroke

The best way to avoid fluid loss is often the simplest: drink plenty of fluids. Water is sufficient to replenish the fluids that are lost during exercise. However, water cannot replace the minerals that are lost during exercise-induced sweating. Sweating releases potassium, sodium and calcium, which are vital for survival. These minerals, also known as electrolytes, are not found in water. It is therefore advisable to consume a supplement, which contains these added minerals, before any strenuous exercise.

After a workout, your body needs not only fluids, but carbs as well- so drink a Powerade or a Gatorade if you feel you need to. Look, we’re not just interested in having a good day, we’re seeking ways to perform at higher levels, so it only make sense to drink up!! (No…not beer or soda!)

Get educated and get hydrated!!