Hull KR Principle 1To play great you must

hydrate

Rich McKeating

Part 1- Hydration needs

• Water is part of your uniform!

• Importance of water

– Brain 74%

– Muscles 75%

– Total body is 83%

• Fat cells can not be broken down without water

• Mild dehydration slows metabolism by 3 %

• Under drink over eat (thirst signal)

• dehydration level of 2.9 percent of body fat decreased strength by 19.2%in the lower body and 7.17 in the upper body

• 28 days without food vs 72 hours without water

How we lose water• Urination- always check

colour test ( hands test)

• Sweat

• Breathing

• Exercise

– Average 1 hr training session in warm environment = 1.5 Litres lost

– Tough session on hot day= 3 L lost

– 1lb weight loss = 1 pint of water

– Post workout shake = 1 L

DehydrationBy the time you are thirsty you

have already lost 1.5- 2 L

3% dehydration is considered clinically dehydrated

It takes over 24 hrs to become hydrated, weeks if you are chronically dehydrated.

Cold water is absorbed quicker than warm water, it also elevates metabolism.

Do not start the day with Ice cold water

When to Drink• Upon awakening- 1 Litre ( drinking large volumes means it gets to work

faster)

• Training- sip every 15 minutes ( the fitter you are and the tougher the session the more you need)

• If you become dehydrated during a session, it becomes harder to get hydrated due to slower gastric emptying. So don't get dehydrated in the first place.

• Stress will delay gastric emptying so use psychological techniques to absorb water + nutrients

• Between meals- .5 to 1 Litre, during meals?

• All of the above should be done gradually over the space of a few weeks. Once at a good level it is important to maintain it. ( electrolyte balance)

Other Fluids

• Juices

– Problems with Orange/ apples/ pineapple

• High Fructose

• High Sugar

• Pesticide residue

• Added chemicals• Acai Juice- loaded with anti-oxidants which protect blood

vessels and brain

• Cherry Juice-anti-inflamatory

• Unsweetened cranberry juice- loaded with anti-oxidants that help prevent cancer/ diabetes/ heart disease

caffeine?• In some people can be a great performance enhancer

• Does not dehydrate

• Green/ white/ black tea are all beneficial for their anti-oxidants

• Coffee also

• All should be organic where possible

• Never first thing, or after 5pm ( earlier if you struggle to sleep)

Home made veg + juice mixes• Green giant- 6 stalks celery/ 1 pear/ 1

ginger

• Red delight- 1 large beet/ red bell pepper/ 1 apple/ 1 carrot/ ginger/ 1 apple

Green drinks?• Improves the ability of the blood to carry

O2 thereby improves endurance

• Counter acts acidic effect of exercise/ protein/ stress/ pollution

• Improves clarity of thought

• Aids detoxification

Summary• Getting hydration correct can be a big advantage over your competition

who will be weaker and less focused in training and on match days.

• Always have your water bottle with you.

– Do not share water bottles

– Clean regularly

• Monitor weight during sessions. 1Lb = 1 pint of water lost.

• 5 things you learnt?

Questions