Hydration is perhaps the most important factor both for good health and to enhance performance in the gym and in sports – especially outdoor sports. Drinking enough water is especially crucial for athletes due to the kind of activities they perform, which tends to easily consume energy. As an athlete or a sportsperson, cautious observation of how much water you drink ensures you’re getting the sufficient hydration.
Importance of proper hydration
Whether or not you are a full-time physical fitness trainer or athlete, it is vital to ensure you get the correct quantity of water prior to, during and after exercising. Water lubricates your joints, controls body temperature, and helps move nutrients through the body. In the event that you are not well hydrated, your system will not be able to perform at its peak, and you’re sure to encounter muscle cramps, fatigue, lightheadedness, or even some other more grave warning signs.
The right amount of water intake
There really aren’t ground rules set aside for the quantity of water one should drink during exercise, as everybody is not the same. Everyone’s body system is different. Also, heat, exercise intensity, rate of sweat production, and the duration of exercise are few of the elements that have to be put into consideration. An easy method of making sure you are keeping yourself well hydrated is to examine your urine. If the color of your urine is constantly light yellow or colorless, then you’re probably staying properly hydrated. But if the color of your urine is amber or dark yellow, then that’s an indication of dehydration.
Though everyone has a unique body system that differs in terms of the amount of water intake to stay well hydrated, the American Council on Fitness has recommended that people who engage in average to high intensity exercises should observe the following standards of water consumption:
- Drink 17-20 ounces of water 2 to 3 hours before exercising
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up
- Drink 7-10 ounces of water every 10 to 20 minutes during exercise
- Drink 8 ounces of water not more than 30 minutes after exercising
So try to stay properly hydrated this summer for enhanced performance and great outdoor fun.
Why water is significant
Our body depends on water for certain objectives such as removing contaminants and undue acid from the body, correct brain functioning, controlling body temperature, lubricating joints and moving nutrients to the cells, topping oxygen for use in the blood, breaking down fat among others. Also, water is necessary for people to function efficiently.
Proper hydration, especially when the weather is hot is very good because dehydration causes a drop in performance.
Supplementing amino acids
It feels good to have it all – amazing performance, energy and explosive growth. Well, supplements are the key! The use of supplements is a vital part of building muscle and enhancing performance.
To have fun in summer you have to take advantage of supplementing amino acids to enhance your performance.
Since outdoor activities and athletic training are known to raise demands on the amino acid pool, it is therefore natural to want to boost the amino acid pool instead of letting it run dry and affect your performance. This is where amino acids supplement comes into play.
Dietary protein and some amino acids give possible remedial measures against the effects of poor performance. Adding amino acids supplements to a moderate carbohydrate diet has been shown to enhance the synthetic rate of glycogen and improve exercise performance after the first exercise period, as compared to just a moderate carbohydrate diet only.
Supplementing amino acids has also been reported to lower the decrements in bench press and squat performance. Also, the amino acid glutamine serves various functions that are of interest to a sportsperson or physical trainer like the formation of collagen and the secretion of growth hormone.
A number of athletes use amino acid supplements to avoid sickness, retain good health and make up for poor diet, though most of them use these supplements mainly to enhance physical performance, stamina or recovery after exercise.
One certain amino acid supplement that has been reported to enhance performance in outdoor exercises and outdoor activities is the one called beta-alanine. Beta-alanine is an amino acid that occurs naturally in the body and helps in holding up muscle fatigue and improving endurance. It is great for supplementing amino acids to enhance performance and outdoor summer fun.