Benefits of water: maximize performance and recovery

You probably know it's essential to drink plenty of fluids when exercising. For athletes competing in sports, hydration is crucial for performance, injury prevention, and recovery. Coaches and players must be aware of hydration demands to avoid illness and improve performance. Unfortunately, a recent study showed that many of us, especially older bowling players, need to drink more water during the game. So how to supply your body with water adequately?

Why is it important?

Any physical activity, including bowling, accelerates blood circulation and raises body temperature. The body begins to sweat, trying to maintain homeostasis (stable body conditions necessary for survival).

During moderate-intensity training, a person weighing about 70 kg loses about 1-2 liters of water per hour, which is about 2 percent of their body weight.

As training continues, the water deficit increases, and dehydration develops. Therefore, it makes perfect sense to drink water during exercise, as much of it is lost through intensive body processes, sweating, and breathing. Blood thickens because blood plasma supplies tissues, including muscles, with water. When the blood thickens, heart work becomes more difficult, energy production in the cells is disturbed, and the body temperature rises. Eventually, your strength and endurance performance drop.

What liquids to choose?

While training, most of your fluids must be non-carbonated water. Sugar-rich isotonic drinks do not quench thirst and aren't beneficial for your body as water. They can provide additional energy, so consume them moderately.

Don't make the common mistake

Many athletes only drink water when they feel thirsty. Thirst is a symptom showing that the body lacks water and is no longer working at full capacity, which is extremely important during sports. To avoid this, you need to provide it with water regularly. Drink at least a glass of water before your practice session. During and after practice, drink at least 8-10ml of water for every kilogram of your body weight.

If you enjoyed reading this article, don't forget to check out how to create correct nutrition and rest and sleep habits to increase your bowling performance.