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Proper hydratation for a rally racing event
- Thread starter nbk
- Start date
Proper fluid balance is achieved by taking the necessary measures before, during and after exercise activity.
Make sure that a balanced diet and adequate fluids are consumed 24 hours before the event. Pay close attention to your meal and fluid intake prior to the event which will insure proper hydration. 2 hours prior to the event, drink approximately 17 ounces or 500 ml of water. This will aid in providing sufficient hydration as well as leaving enough time for the excess fluid to be excreted. Fluid consupmtion during the event should begin early and be performed at regular intervals. The goal is a rate sufficient in replenishing the fluid lost through profuse sweating. Ideally, the fluids should be cooler than the ambient temperature and may require a device such as a Camel Pack to allow minimal interruption to the activity. Water is usually sufficient. If required, the addition of electrolytes and/or carbohydrates in the form of sugars or starch can be incorporated to delay fatigue without significantly impairing fluid delivery. This formula consists of 30-60 grams per hour of carbohydrates in the ratio of 4%-8% grams per 100 ml. Sodium The easiest way to achieve this is to without going into details of mixing your own coctail is to use a sports drink such as Gatorade. Finally, after the event, consume a balanced meal and consume the necessary ammounts of fluids needed in order to restore homeostasis.
The following is a basic fluid balance test:
Empty you bladder and record you weight (nude or swim suit)
pre-exercise weight = ___________ lbs.(A)
Do your usual workout, and drink like your normally would.
Record the approximate volume of fluid consumed during exercise.
How much you drank = ___________ fluid ounces
Towel dry, empty your bladder and then record your weight (nude or swim suit)
post-exercise weight = ___________ lbs.(B)
Subtract your post-exercise weight from your pre-exercise weight to get the number of pounds you lost during exercise.
weight lost = _____lbs.(A) - ______lbs(B) = ________lbs.(C)
To find out how many fluid ounces of water you have lost, multiply pounds x 15.3
_____lbs(C) x 15.3 = ________ fluid ounces of water you lost during exercise
To find out what percentage of your weight you lost during exercise,
_____lbs. (C)
________________ X 100 = ________ % Body weight lost
_______lbs. (A)
Reference table - % body weight loss to performance and symptoms:
0%: normal heat regulation and performance
1%: thirst is stimulated, heat regulation during exercise is altered, performance begins to decline
2%: further decrease in heat regulation, increased thirst, worsening performance
3%: more of the same
4%: exercise performance cut by 20 - 30%
5%: headache, irritability, "spaced-out" feeling, fatigue
6%: weakness, severe loss of thermoregulation
7%: collapse is likely unless exercise is stopped
Jenetic
Make sure that a balanced diet and adequate fluids are consumed 24 hours before the event. Pay close attention to your meal and fluid intake prior to the event which will insure proper hydration. 2 hours prior to the event, drink approximately 17 ounces or 500 ml of water. This will aid in providing sufficient hydration as well as leaving enough time for the excess fluid to be excreted. Fluid consupmtion during the event should begin early and be performed at regular intervals. The goal is a rate sufficient in replenishing the fluid lost through profuse sweating. Ideally, the fluids should be cooler than the ambient temperature and may require a device such as a Camel Pack to allow minimal interruption to the activity. Water is usually sufficient. If required, the addition of electrolytes and/or carbohydrates in the form of sugars or starch can be incorporated to delay fatigue without significantly impairing fluid delivery. This formula consists of 30-60 grams per hour of carbohydrates in the ratio of 4%-8% grams per 100 ml. Sodium The easiest way to achieve this is to without going into details of mixing your own coctail is to use a sports drink such as Gatorade. Finally, after the event, consume a balanced meal and consume the necessary ammounts of fluids needed in order to restore homeostasis.
The following is a basic fluid balance test:
Empty you bladder and record you weight (nude or swim suit)
pre-exercise weight = ___________ lbs.(A)
Do your usual workout, and drink like your normally would.
Record the approximate volume of fluid consumed during exercise.
How much you drank = ___________ fluid ounces
Towel dry, empty your bladder and then record your weight (nude or swim suit)
post-exercise weight = ___________ lbs.(B)
Subtract your post-exercise weight from your pre-exercise weight to get the number of pounds you lost during exercise.
weight lost = _____lbs.(A) - ______lbs(B) = ________lbs.(C)
To find out how many fluid ounces of water you have lost, multiply pounds x 15.3
_____lbs(C) x 15.3 = ________ fluid ounces of water you lost during exercise
To find out what percentage of your weight you lost during exercise,
_____lbs. (C)
________________ X 100 = ________ % Body weight lost
_______lbs. (A)
Reference table - % body weight loss to performance and symptoms:
0%: normal heat regulation and performance
1%: thirst is stimulated, heat regulation during exercise is altered, performance begins to decline
2%: further decrease in heat regulation, increased thirst, worsening performance
3%: more of the same
4%: exercise performance cut by 20 - 30%
5%: headache, irritability, "spaced-out" feeling, fatigue
6%: weakness, severe loss of thermoregulation
7%: collapse is likely unless exercise is stopped
Jenetic
Last edited:
i use glycerol before my extended workouts and although its not a perfect scientific reading i always loose less water while on glycerol than w/o
not sure if it helps performance or recovery in any great way but it does keep me more hydrated.. its just hard to judge performance in martial arts based on hydration because there are 2 many other variables to judge..
but i do like it a lot!!!
not sure if it helps performance or recovery in any great way but it does keep me more hydrated.. its just hard to judge performance in martial arts based on hydration because there are 2 many other variables to judge..
but i do like it a lot!!!
Silent Method
New member
Be careful with glycerol. It is useful for "super"-hydration, but overdoing it can actually cause water loss in the brain. This brain dehydration is not necessarily something deadly, but rather a concern in regards to headache resulting in cognitive distraction, or possibly physiological repercussions leading to sub-optimal CNS motor control.
Bottom line, make sure your buddy doesn’t fall into the more is better mentality with glycerol.
Bottom line, make sure your buddy doesn’t fall into the more is better mentality with glycerol.
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