Water: A Boxer’s Friend
Ask any fighter what their most important asset is and heart is the standard response. Self-proclaimed warriors never giving up, going the distance, fighting the fight because they just have to be in the ring.
There is a key component that iis an integral part to help survive the rigorous training. It is taken for granted but yet makes up 60% of the human body. WATER! It doesn’t matter if you’re a gym rat, an amateur or a professional fighter. Water is a boxer’s best friend.
Besides the fact that it can be altered to make “weight” water is an essential macro nutrient that needs special attention
Water is involved in hormone distribution. It transports glucose, oxygen and fats to our muscles while carrying away waste and toxins.
It lubricates our joints, cushioning organs and tissues. Joint mobility is increased and muscle contractions are stronger. Cells without adequate hydration cause the blood to thicken. The heart is forced to work harder, beating an additional 3 to 5 beats a minute. *Premature fatigue sets in and getting tired is not an option!
Eating a clean diet low in sodium combined with lots of fresh vegetables, fruis and soups, consuming the minimum requirement of 30ml per kilogram may be adequate.
But we are not talking about average people we are talking about boxers. Athletes like pro boxer Denton Daley who trains two hours, five days a week just to stay in shape. His weight, type of training, sleep schedule, hours spent in the gym and even the weather conditions will all change as he prepares for the next fight. These factors alter the amount of water he requires. Keeping his body in balance or in a state of homeostasis is imperative. With his work ethic this world ranked boxer is Vegas bound!
Fact: You are hydrated if our urine is clear or pale in color. A strong smell or bright color is a sign of dehydration.
Once your brain signals thirst you are already dehydrated. You have now lost 1% of your body weight. The goal is not to lose more than 2%. If you are lethargic, weak, delirious, vomiting or nauseous water needs to be replaced. It is now dangerous.
By weighing yourself at the beginning of the workout and at the end you can easily see the amount to replace. For every pound you lose in training you need to drink approximately 16 ounces or 2 liters. Now that everyone has pictured all those water bottles let’s talk prevention.
- Don’t let yourself experience thirst!
- Drink water consistently everyday!
- Drink 8 ounces or 250 ml every 15 to 20 minutes while training.
- Choose recovery foods such as lettuce, celery, watermelon, kale and spinach.
- Chose herbal teas and pure fruit juices.
- An amazing natural choice that contains all the electrolytes without adding sugar is coconut water.
- Spring is here and summer is fast approaching. As the temperature increases and training is taken outside take water with you!
- Staying hydrated will help you train harder and stronger.
*Casa D., L. Armstrong, S. Montain, B. Rich, R.Reiff, W.Roberts, and J Stone. 2000. National Athletic Trainer’ Association position statement: Fluid Replacement for Athletes. J Athletic Training 35 (2): 212-224.
Clark, Nancy. (Third Edition) Sports Nutrition Guidebook, 116-119