July 2014 Newsletter

 
Athletic Significance of Proper Hydration

 

 

            • 75% of muscle tissue is water
            • Maintain blood plasma volume
            • Maintain cardiac output
            • Optimum nutrient delivery and waste removal
            • Maintain performance levels
            • Essential for temperature regulation

      Symptoms of Dehydration               Consequences of Dehydration

                    Fatigue/Decreased work capacity                    Decreased maximal strength
                    Increased heart rate                                           Decreased aerobic endurance
                    Increased body temperature                            Decreased cardiac output
                    Loss of coordination                                            Decreased recovery from exercise
                    Cramping                                                              Decreased plasma volume
                    *Exercise blunts thirst response                       Increased body temperature

 

  Factors Affecting Rate of Water Loss        Individual Water Requirements

                       

                        Hot weather                                                              Initial level of hydration

                        High humidity                                                           Body size

                        Intensity of exercise                                                Climate

                        Duration of exercise                                                 Individual sweating rate

                        Alcohol/caffeine consumption

                       

Factors Affecting Rate of Hydration

 

  • Pre-training hydration status – adequately hydrated athletes are rehydrated faster
  • Water temperature – cold fluids are absorbed faster
  • Volume – moderate amounts are absorbed better
  • Concentration – sports drinks over 8% CHO concentration delay absorption

 

     Minimal Daily Water Intake                    Monitoring Hydration

 

Bodyweight (lbs)

Water (oz)

120 – 140 

64 – 80

150 – 170

102 – 118

180 – 200

138 – 154

210 – 230

170 – 186

240 – 260

204 – 220

     Color of urine (clear-light yellow)

     Frequency of urination (1-2 hrs)

     Pre & post work-out body weight changes

 
 
 
 
 
 
 
 
 
  
Active Performance Chiropractic focuses on the diagnosis, treatment, and rehabilitation of athletic-related injuries. Treatment is a unique blend of Active Release Techniques, traditional chiropractic therapy, and physical rehabilitation designed to match each patient’s goals and lifestyle.