Hydration & Cellular Activity

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Hydration & Cellular Activity

Water is the most important nutrient for humans.  While we can be deficient in many aspects of health and stay alive for sometimes months, the human body will only survive days without water.  Even if someone goes a full 24 hours without water, there will be dramatic side effects.  A human is mainly composed of water, almost two-thirds of the body, and is vital to the many cellular processes that occur.  From cell structure, to energy mobilization, and even vital organs, all human lives need water to make us, well, function!  Our joints and spine rely on water for fluid to provide lubrication, as well as our eyes for vision, and of course it is vital to maintain and regulate body temperature.

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Hydration is very important especially for those who exercise regularly.  While normal humans should try to consume at least 4L of water daily, people who are very physically active need to increase their intake of water above minimum standards (Sizer, et. al. 2015).  Proper hydration is especially important for individuals who compete in endurance events, perform long bouts of exercise, or who work outdoors in hot temperatures. 

 

Consuming water regularly is vital to maintaining proper bodily functions.  While we might not feel thirsty, we can still become dehydrated.  Some mild effects can be weakness, lack of energy, light-headedness, but serious symptoms like seizures, irregular heart rate, and coma can occur and can be fatal (Sizer, et al. 2015).  Make sure to have at least 500mL 1-2 hours before your training or work regimen, and keep taking small sips every 10-15 minutes or more frequently if you are still thirsty (Sizer, et al. 2015). 

 

Research has shown that dehydration can cause significant impairment and decreased performance in endurance events, such as cycling (Adams et. al. 2018).  What is also important is to maintain hydration levels not just before your training or event, but also during training and after.  There is evidence to support that regular hydration reduces fluid loss, maintains and helps blood plasma (VonDuvillard et. al. 2004), and prevents potential serious side-effects, such as elevated temperatures and vision problems (Ikemura et. al. 2018)

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There are many foods that are rich in water and can help to contribute to your total daily intake.  Most vegetables are over 90% water, so having a large amount of vegetables daily is a great way to ensure you are staying hydrated.  Green vegetables such as lettuce, cabbage, kale, and cucumber are almost entirely water, as well as other vegetables such as carrots, squash, tomato, being over 90% water (Sizer, et al. 2015). 

 

Always remember to drink water, even if you are sedentary.  We all need to have water regularly, and many individuals simply forget to do so.  Try to limit your coffee to 2-3 cups daily and also remember to drink water alongside your coffee.  Individuals who drink water regularly are half as likely to develop potential cancers as those who don’t (Sizer, et al. 2015).  Remember, WATER IS LIFE, and there is truly no better substitute to keep your body hydrated.  Your body and mind both depend on it!


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Ask one of our experienced kinesiologists or personal trainers at Your House Clinic for more advice about hydration and sports performance.


References

 

Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and hydration in prolonged endurance performance [Abstract]. Nutrition,20(7-8), 651-656. doi:10.1016/j.nut.2004.04.011. https://www.ncbi.nlm.nih.gov/pubmed/15212747

 

Adams, J., Sekiguchi, Y., Suh, H., Seal, A. D., Sprong, C. A., Kirkland, T. W., & Kavouras, S. A. (2018). Dehydration Impairs Cycling Performance, Independently of Thirst [Abstract]. Medicine & Science in Sports & Exercise,1. doi:10.1249/mss.0000000000001597. https://journals.lww.com/acsm-msse/Abstract/publishahead/Dehydration_Impairs_Cycling_Performance,.96965.aspx

 

Adams, J., Sekiguchi, Y., Suh, H., Seal, A. D., Sprong, C. A., Kirkland, T. W., & Kavouras, S. A. (2018). Dehydration Impairs Cycling Performance, Independently of Thirst [Abstract]. Medicine & Science in Sports & Exercise,1. doi:10.1249/mss.0000000000001597. https://www.ncbi.nlm.nih.gov/pubmed/29520564

 

Sizer, F. S., Piché, L. A., & Whitney, E. N. (2015). Nutrition: Concepts and controversies (3rd ed.). Toronto, Ontario: Nelson Education.

THE IMPORTANCE OF FOAM ROLLING

THE IMPORTANCE OF FOAM ROLLING

 

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Just as exercise is important for our health, it is as equally important to recover from those workouts as effectively as possible.  Ensuring that our muscles are prepared to handle the next bout of training is essential to maintaining progress and driving performance forward.  This includes proper nutrition, adequate sleep, and myofascial treatment to help the muscles repair and grow.

 

We now see Foam Rolling treatment being used not only from a rehabilitative standpoint but also as a way to prevent fatigue and soreness from impacting exercise performance.  Myofascial Foam Rolling essentially works to relieve built up tension in the fascia that surrounds our muscles and that can make us stiff and sore.  If this tension is not addressed, it could increase the risk of muscle soreness and potentially future injury.

 

Foam Rolling helps to ensure the muscles and fascia are flexible and that they receive proper circulation.  This helps to maintain range of motion so that progress can be made during training without sacrificing pliability of the muscles.  Research has shown that Foam Rolling can help to maintain and build muscle strength after heavy training sessions.

 

One of the best reasons to incorporate Foam Rolling is to decrease fatigue and muscle soreness, known as DOMS (Delayed Onset Muscle Soreness).  Foam Rolling after training has shown to significantly decrease soreness after training, helping reduce fatigue and pain going into a recovery session or following workout.

 

Luckily, a Foam Roller is usually inexpensive and can be purchased for less than $30.  A Foam Roller is one of the best tools to keep with you when you workout and to use after you’ve really worked your body.  A simple few minutes daily can have many positive lasting effects and potentially help you improve with your training.

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Important Areas To Foam Roll

 

One of the areas of the body that can benefit greatly from a Foam Rolling session is the Glutes and the IT Band/TFL.  After a tough leg day or even if you’ve been on your feet for a prolonged period, there is a tendency to have tightness and tension in these areas.  Foam Rolling the outer thigh and glutes may really help to alleviate the pain and could help you recover quicker from your workout.

 

Another area that needs a lot of attention is the upper back and T-spine area.  The upper back and shoulders tend to carry a lot of tension; whether it is from training or, as often seen, or from being at a desk during the day.  Foam Rolling this area can potentially help to improve mobility and range of motion in the shoulders, which can ultimately lead to improved function and less pain.

Lastly, an often-overlooked area that could benefit from some good Foam Rolling is the calf muscle, known as the Gastrocnemius and Soleus muscles.  Theses muscles can become extremely tense, and this tension can radiate from the feet all the way to the back of knee.  Foam Rolling this area can potentially improve range of motion in the knee, and ultimately reduce potential pain and discomfort that can build up from bouts of activity or being on our feet.


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Ask a kinesiologist at Your House Clinic for information about correct foam rolling techniques.

 


Sources:

 

https://breakingmuscle.com/fitness/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

 

D’Amico, A., & Gillis, J. (2017). The Influence of Foam Rolling on Recovery From Exercise Induced Muscle Damage. Medicine & Science in Sports & Exercise,49, 1065. doi:10.1249/01.mss.0000519927.75434.24

 

Romero-Moraleda, B., Touche, R. L., Lerma-Lara, S., Ferrer-Peña, R., Paredes, V., Peinado, A. B., & Muñoz-García, D. (2017). Neurodynamic mobilization and foam rolling improved delayed-onset muscle soreness in a healthy adult population: A randomized controlled clinical trial. PeerJ,5. doi:10.7717/peerj.3908

 

Preventive and Regenerative Foam Rolling are Equally Effective in Reducing Fatigue-Related Impairments of Muscle Function following Exercise.  J Sports Sci Med. 2017 Dec 1;16(4):474-479. eCollection 2017 Dec.