Water is Everything
FACT: Hydration is Imperative for
Every Cross Country
Athlete

The fact is, by the time you actually feel thirsty your body has reached a water deficit that is significantly impairing your strength, speed, and endurance. The water gauge in your brain triggers the thirst sensation after its too late to do much about it. This is a rare occasion when the athlete cannot depend on "feeling" to tell them how to respond to the body's needs. Unfortunately, proper hydration is extremely important for both short and long term success due to the body's total dependency on water in all of its functions.

The normal non-athlete's body composition includes 60% water. However, the competitive cross country athlete is hardly normal! Increased fitness results in a higher percentage of body mass as water. That's because as you get in shape you are replacing low water density fat (20-30% water) with high water density muscle fiber (70% water).

The cardiovascular system, an integral factor in endurance exercise, is also dependent on water. "Blood Plasma", the liquid part of the blood stream, is 90% water. This is the liquid that takes oxygen via blood cells and other fuels to muscle cells during activity. As dehydration progresses, blood thickens and becomes harder for the heart to pump, thus slowing down the muscle's fuel source.

In connection with the cardiovascular system, your body's temperature maintenance is directly dependent on water released by pores on the skin. An athlete may sweat as much as 2 liters of water in a single hour!

This process of perspiration releases heat through water evaporation from the skin. But the heat must first be carried to the skin by the blood stream. The capillaries nearest the surface are extremely small. The better hydrated and thinner the blood stream is the faster heat is moved through these tiny vessels to the surface. When dehydration progresses the blood thickens, and the body becomes unable to release heat at the rate it is generated. This can lead to serious damage all the way to the cellular level.

The body also uses water as a lubricant to minimize friction. "Synovial Fluid" is a thick liquid encapsulated within the joints (e.g.. knees, ankles, shoulders, knuckles.) that provides cushion and lubrication between the moving tissue, cartilage, and bone. Without proper hydration, over a period of time this liquid could dissipate, causing discomfort and swelling from the repetitive motions of running.

Finally, it is important to realize that the metabolic processes of nutrient absorption, chemical reaction, and cell and tissue generation that form the basis of life use water as a primary medium. For these reasons it is vital that the athlete take seriously the need for adequate hydration at all times!

Because we lose water faster than it can be replaced (the digestive system can absorb about 1 liter per hour) during workouts and racing, it is a good idea to start out "hyper-hydrated". Take in fluids on a regular basis throughout the day. Don't wait until you feel thirsty. Instead, drink a glass or two every hour. Monitor your urine for "clearness". If its yellow you're probably not drinking enough water!

Immediately before, during, and after running try drinking cold water. Studies show that water at 40-50¾F increases the motility of the stomach and is absorbed faster than warmer water.

And of course, avoid "diuretics" like caffeine and alcohol which promote urine production and water loss.

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