Hydration for Wrestling and any Other Sports!

Only in wrestling are athletes required to pass a urine test for hydration status before competing. This test was instituted to prevent wrestlers from engaging in dangerous dehydration practices as a means to make weight, which can have deadly consequences. Proper hydration is essential for health and optimal athletic performance, so it’s important to stay well hydrated even without the urine specific gravity test in mind.

Maintaining proper hydration away from the gym is easy. Simply drink water regularly throughout the day so that your urine remains clear in color. Staying well hydrated in the gym requires a little more effort.

Water vs. Sports Drinks

When you think of hydration, you probably think of water, but sports drinks actually hydrate better than water during exercise. This is because sports drinks contain nutrients such as carbohydrates and salt, whereas water does not. These nutrients in sports drinks help your body absorb the fluid faster and retain it better, which results in superior hydration.

Another advantage of sports drinks is that the carbs they contain provide a source of fast energy, so you can wrestle harder and longer without fatigue when you use a sports drink throughout practices and between matches.

Choosing the Right Sports Drink

Not all sports drinks hydrate equally. New research suggests that sports drinks containing a small amount of protein, such as Accelerade, may also hydrate better than conventional sports drinks. This because protein helps your body retain fluid better after it has been absorbed. Note that most sports drinks do not contain protein, and only one, Accelerade, contains carbs and protein in the ideal 4:1 ratio.

At the 10th Annual Congress of the European College of Sports Science, researchers from St. Cloud State University reported the results of a new study showing that Accelerade was 15% more effective than Gatorade (which has no protein) in rehydrating athletes and 46% more effective than water.

In the study, cyclists exercised until they lost 2% of their body weight and then consumed one of three beverages: Accelerade, Gatorade, or water. Over the next three hours, the investigators measured how much of each beverage was retained. Only 53% of the water was retained, versus 75% of the Gatorade and an amazing 88% of the carb-protein Accelerade.

The investigators concluded, “Although protein was previously thought of as a hindrance to hydration, our results show that a sports drink such as Accelerade, which contains the right combination of carbohydrate and protein, is more effective than conventional carbohydrate electrolyte sports drinks in helping athletes maintain body fluids. This allows athletes to perform at a higher level for a longer period of time without fatiguing.”

Practical Hydration Guidelines for Wrestlers

Here are some specific guidelines for optimal hydration before, during, and after workouts, practices, and competition:

• During practices and workouts, keep a squeeze bottle containing a carb-protein sports drink such as Accelerade handy at all times. Take a drink from it every 10-15 minutes.

• Weigh yourself before and after workouts and practices. During the first hour after the workout or practice, drink 1.5 ounces of fluid for every ounce of body weight you’ve lost. For example, if you lost one pound (16 ounces) during a practice, drink 24 ounces of fluid during the next hour. Carb-protein sports drinks such as Accelerade and performance recovery drinks such as Endurox R4 are the best choices for post-exercise rehydration because they also provide carbs to replenish muscle fuel stores and protein to repair muscle tissue.

• Drink 12 to 24 ounces of fluid 2 hours before a competitive match to ensure full hydration. Don’t drink anything more until 15 minutes before the match, then drink 6-8 ounces of Accelerade. This will top off your fluid and energy levels without risk of a full bladder.

• Consider using a performance recovery drink such as Endurox R4 as your pre-competition meal. A liquid meal will provide the nutrition you need with minimal weight gain (due to a low stool residue) as compared to solid food. It is also absorbed faster than solid food and takes care of your hydration and energy needs simultaneously.