- By: Pedro Candeias
- Date: 05/03/2017
HYDRATION IN KARATE: THE BIG LIST OF SCIENTIFIC FACTS
Please!!! Let your students and athletes HYDRATE themselves during Karate sessions…
When you think about your role as a Karate Sensei what do you see?!?
Do you see a person that only has the obligation to teach kicks, punches, Kata, Bunkai and Kumite?
Or you see a person that has an important mission of contributing to life’s quality of every single student that enters in your Dojo?
In our opinion, a true Karate Sensei is the one that tries to improve his or her students’ health, performance, and behavior and make a positive impact in the surrounding community!
How does this take us to Hydration?
All of your students will benefit from Hydration education, regardless of their age.
If Karate Sensei fail to educate students and athletes, it is likely that they will continue to hold inaccurate views of Hydration…
… Which can lead to poor Hydration practices, potentially threatening their health, and affect Karate performance.
Following some basic guidelines can prevent the most serious heat illnesses in Karateka. But you need to receive scientific information so you can benefit your students and athletes.
STOP BELIEVING IN MYTHS AND OTHER PERSONS’ PERSONAL OPINION…
There is a huge misunderstanding about Hydration and many other fundamental areas even in professional Martial Arts trainers.
There are a lot of myths about Hydration!!!
If changes are not made to increase Hydration and Nutrition awareness levels, serious health consequences can potentially occur in the Dojos and Competition Areas.
As an Expert, you should encourage your Karate students and athletes to recognize their individual needs based on sweat losses and to target issues that influence fluid intake during activity.
GIVE YOUR STUDENTS OPPORTUNITIES TO DRINK AND MAKE FLUIDS AVAILABLE DURING THE TRAINING SESSIONS!!!
Ask them to take water bottles or Isostar-type drinks to Karate classes…
Note: Be careful with the brands of sports’ drinks they choose because most of them have crazy amounts of sugar. Go to a specialized store or to the supermarket, compare the labels and recommend only the best to your students.
THEY TRUST YOU!!! Become a real Karate Pro…
AMERICAN COLLEGE OF SPORTS MEDICINE ROUNDTABLE ON HYDRATION AND PHYSICAL ACTIVITY: CONSENSUS STATEMENTS
An international panel of experts convened for an American College of Sports Medicine (ACSM) Roundtable dealing with Hydration and Physical Activity on December 8–9, 2003, in Boston, MA.
The conclusions were published in 2005.
The purpose of the meeting was to conduct an evidence-based analysis of hydration-related issues that have generated controversy or confusion in the physical activity community.
This scientific document continues to be the most relevant and scientific source about Hydration and Physical Activity.
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WHAT REALLY IS DEHYDRATION?
Dehydration is a body water deficit that occurs during physical activity and in athletes is usually characterized by hyperosmotic hypovolemia.
Dehydration is, basically, a loss of fluid balance…
Science makes a distinction between “intracellular dehydration” and “extracellular dehydration”.
Intracellular dehydration (hyperosmotic) occurs when there is an increase of a solute concentration, like sodium, inside the cells. This can happen due to loss of water through perspiration or respiration. It also can happen with a high intake of sodium in the diet.
This is what Science calls “Cell Dehydration”.
Extracellular dehydration (hypovolemia) is marked by a loss of the total blood volume.
This is problematic because if the total blood volume falls too low the heart cannot circulate blood effectively. And this affects negatively your Karate students health and performance!
THE BIG LIST OF SCIENTIFIC-FACTS ABOUT HYDRATION
We created a List with the most important and scientific knowledge about Hydration and Physical Activity based on ACSM’s Roundtable Consensus Statements.
See the content you will find in this Karate Science Academy’s practical chart:
- Assessing Body Hydration Status
- Daily Fluid And Electrolyte Requirements
- Diet Effects On Water Requirements
- Fluid Replacement After Activity
- Performance Considerations
- Hydration and Health
- Special Populations: Children And Older Adults
We hope we’ve created one more practical and easy-to-follow tool that you can rapidly consult in your smartphone or tablet!
If you want to know more about Karate Science, click here.
Karate Science Academy has a mission: to take Science into all Dojos in the world.
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P.S. – Hydration and Nutrition should be two central areas of basic knowledge for every Karate Sensei! Now that you have the fundamental guidelines about Hydration we promise you we will write one or more free articles about Nutrition… All Scientific-Based. Stay tuned…