Dehydration is a major cause of fatigue, poor performance, decreased coordination and muscle cramping. Proper hydration is extremely important during fencing. Adequate fluid intake is essential to comfort, performance and safety. The longer and more intensely you fence, the more important it is to drink plenty of fluids. Inadequate water consumption can be physically harmful. Consider that a loss of as little as 2% of one's body weight due to sweating, can lead to a drop in blood volume. When this occurs, the heart works harder in order to move blood through the bloodstream. Prehydration and rehydration are vital to maintaining cardiovascular health, proper body temperature and muscle function.
Although athletes are more prone to suffer symptoms of dehydration, fencers can increase performance and delay fatigue or muscle pain by staying properly hydrated. Consider 'prehydrating' by drinking 12-16 ounces of water 1-2 hours before fencing.
To get an idea of just how much you need to drink, you should weigh yourself before and after your workouts. Any weight decrease is probably due to water loss (sorry, that loss of 2 pounds was sweat instead of body fat). If you have lost 2 or more pounds during your workout you should drink 24 ounces of water for each pound lost.
Another way to determine your state of hydration is by monitoring your morning and pre-exercise heart rate. Over the course of a few weeks, you will see a pattern. This information can be extremely helpful in determining your state of recovery. Days when your heart rate is elevated above your norm may indicate a lack of complete recovery, possibly due to dehydration.
Sports drinks can be helpful to athletes who are exercising at a high intensity for 90 minutes or more. Fluids supplying 60 to 100 calories per 8 ounces helps to supply the needed calories required for continuous performance.
Caffeine acts as a diuretic causing your body to excrete fluid instead of retaining it, so stay away from caffeine when trying to hydrate. You are better off with plain water or fruit juice.
If you have a subject that you would like covered or comments, please e-mail me at gord@scarboroughfencing.on.ca.
"All For One And One For All"
Gordon Fong, Coach
Scarborough Fencing Club