Avoiding Dehydration

One factor that most people neglect while training and racing is the role of nutrition and hydration.  Improving these factors in your training program can instantly improve your race performance! In this month article I will talk about the role water on your ATV riding/racing performance.

Water

Water is undoubtedly the most important element to a racer when measuring its effectiveness on performance. Water is used by the body in so many different functions such as the digestive process, transportation of nutrients, elimination of toxic waste and regulation of body temperature.   Ever noticed why you get dizzy, weak and hot when you are dehydrated- this is why.  The reason you make mistakes late in the race is not only due to the fact your physically tired, but your probably dehydrated and your brain is not functioning optimally.  I bet you have never thought the reason you cased a jump or clipped a tree was possibly due to not drinking enough fluid and being dehydrated.

A water loss of as little as 2-3% of body weight can cause a measurable decline in the functioning of the circulation and thermal regulatory systems.  This is equivalent to a 200 pound rider losing 4 pounds in sweat during a race. Dehydration is very common throughout the season but is significantly more common at the start of the season with the majority of races occurring in the warm southern states.  Additional water loss (dehydration) can cause a decrease in strength, endurance and reaction time. Water has so many functions that it is almost impossible to cover them all, but I am going to concentrate on those that are essential to ATV racing.

The muscles that drive your performance are three-quarters water. The brain that steers make all of the decisions when on the track/trail is 76% water. The blood that carries your nutrients is 82% water, and the lungs that provide your oxygen are nearly 90% water.

The main question that most people ask is how much water is needed to provide the body with enough to get the job done? The average racer will need to drink about 96 ounces of water per day, that’s 12, 8oz. glasses. A good way to ensure appropriate water intake is to drink at least one glass of plain water every hour that you are awake each day. DO NOT rely on your thirst as an indicator for when to drink water. By the time the thirst sensation has occurred, the body is already in a state of slight dehydration. Drink water before during and after training, practicing or racing on your ATV. The top Pro Cross Country racers know the importance of hydration. It's not uncommon after a race to see them scramble for water or other forms of fuids.

You should also avoid high sugar fluids. Sugar slows the absorption of water. Sugared fluids include soft drinks, most fruit juices, and some commercial sports drinks.  The best sports drinks I have found are manufactured by Gatorade- as they have invested millions of dollars each year in research and laboratory testing. There are many different kinds of sports drinks on the market today and some can really play a major role in keeping you hydrated when used properly and in conjunction with plenty of clean water and a balanced diet.  I highly recommend using a sports drink product during your race if possible to maintain electrolyte levels in the blood.

	To ensure that you are absorbing the most water possible, be sure to drink cold water/drinks. The body will absorb water below 50 degrees faster than room temperature water and it will also help absorb internal body heat better.  Always Sip, and don’t gulp your drinks as this can cause the swallowing of air which disturbs stomach function and slows absorption.

Tips- Avoiding Dehydration/ Overheating

The main point to remember – never let yourself get thirsty because at this point you are already becoming dehydrating and your not operating at 100%!