Proper hydration in martial arts training

Hydration is an important component of all types of sports training.  It is necessary to maintain and practice good hydration during martial arts training. Martial arts training hydration is as important as with any other type of sports hydration.  Approximately 60% of our body is comprised of water.  As you can imagine, water is an absolute necessity in the function of the human body including the ability to maintain proper core body temperature, which can be achieve through proper hydration.  I’m sure you can see why sports hydration, as well as martial arts training hydration is so important to include in your martial arts training regime.

While exercising, your body builds up heat which in turn raises the body’s core temperature.  There are several ways the body will cool itself, but one of the most significant is the ability to eliminate heat via perspiration through the skin.  Sweating is one of the most effective ways that the body cools itself, however, as you sweat you are also losing water.  The water you lose needs to be replaced.  By drinking water before, during and after extensive martial arts training, you will maintain proper hydration.  Martial arts hydration is very important because of the intensity of the martial arts training and if you are wearing a martial arts uniform, you will generate even more heat.  Drinking water or a sports drink that is chilled is preferred for hydration because it is absorbed by the body quickly.  Sports drinks that have less than 10% sugar content are also recommended for hydration and will also assist in maintaining the proper balance of your electrolytes.  Stay away from caffeinated beverages or alcohol because they act as a diuretic.  Also, do not drink fluid with high sugar content because sugar not only slows fluid absorption but could upset your stomach.

By sustaining hydration, you will not only perform at a higher level, but will have less of a tendency to develop heat cramps, heat exhaustion or, even heat stroke especially in weather that is hot or humid.

General guidelines to sports hydration is as follows:
• 8-16 ounces of water about 1 hour before you begin exercise.
• If at all possible, drink another 8 ounces 15 – 30 minutes before you begin exercise.
• Try to consume 4 to 8 ounces of water or fluid every 15 minutes during exercise.
• Drink approximately 16-24 ounces after you have completed exercising.

Remember, these hydration guidelines are just that – guidelines only.  Some additional factors that can affect the guidelines for sports hydration are the weather conditions such as temperature and humidity, intensity of your martial arts training, body weight, or physical condition.