Both recreational and professional fighters need adequate hydration for elite performance. Hydration is an integral part of a superior training routine. Without well timed and wisely chosen fluids, your body can’t efficiently convert even the best food into energy. Dehydration in athletes may lead to fatigue, poor performance, impaired coordination and muscle cramping.

Assessing ideal fluid intake depends upon a variety of individual factors including the length and intensity of training, heat exposure, altitude and other individual differences. While specific fluid recommendations aren’t possible due to wide variability in individual sweat rates, losses and hydration levels, fighters can use the following guidelines as a starting point, and modify hydration accordingly.

• Drink about 16-20 fl oz, 2-3 hours before training
• Drink 8-10 fl oz 10-15 min prior to training
• Drink 8-10 fl oz every 10-15 min while training
• If exercising more than 60 minutes, drink 8-10 fl oz of a sports drink (with no more than 8% carbohydrate) every 15 – 30 minutes.
• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1 lb lost.
• Consume a 2:1 ratio of carbohydrate to protein immediately post-training to replenish glycogen stores.

Studies show that a loss of 2% of one’s body weight due to sweating is linked to a drop in blood volume. The heart then works harder to move blood through the bloodstream. This can cause muscle cramps, dizziness and fatigue.

Choosing the correct beverages for your fluid requirements is crucial. Water is the best overall fluid for hydration. Sports drinks can be important for fighter’s electrolyte replacement. It is essential however, to check the sugar content. Ideally, choose one with no added sugar. Some sports drinks have as much as 12 teaspoons of sugar per 16 ounces! Too much sugar may cause stomach cramping if consumed before exercise and can cause blood sugar crashes during/after training. Excess sugar taxes immunity. Diluted fruit juice with no added sugar is a good choice. Dilute it half/half to slow transit time through the colon. “Emergen-C” packets are a great alternative with high potassium and minerals and only 6 g sugar per 1/g vitamin C. Avoid caffeine and alcohol, diuretics that may cause the body to lose excess water and dehydrate. Soda contains phosphates that leach calcium from our bones. Do not experiment with new sports drinks or juice during a competition.

Cold fluids are absorbed faster by your body than those at room temperature (it is best to drink room temp water with meals however, for stronger digestive fire). Research shows that cold water passes through the stomach faster, thus available to the intestines for quicker absorption.

The American College Of Sports Medicine suggests that “individuals should develop customized fluid replacement programs that prevent excessive (greater than 2% body weight reductions from baseline body weight) dehydration. The routine measurement of pre- and post-exercise body weights is useful for determining sweat rates and customized fluid replacement programs. Consumption of beverages containing electrolytes and carbohydrates can help sustain fluid-electrolyte balance and exercise performance.”

Without proper hydration, fatigue and poor performance may result. Creating a fluid intake plan is helpful to ensure ideal hydration. To maximize your fighting performance, make sure proper hydration is part of your game plan.

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