🚀 go-pugleaf

heavy lightweights may be interested in this when planning their 
eating habits in the spring.


                         HYDRATION AND PERFORMANCE
                                      
   Hecker, A. L., & Wheeler, K. B. (1994). Impact of hydration and energy
   intake on performance. The Journal of the National Athletic Trainers
   Association, 19, 4-9.
   
   Even moderate levels of dehydration can compromise physical
   performance. The body attempts to conserve water during exercise by
   reducing the amount of urine produced. Heat acclimated individuals may
   have sweat rates in excess of 3.5 quarts per hour.
   
   After significant dehydration (2+%), such as that experienced to "make
   weight," it takes considerable time to rehydrate. For example, if 4%
   of body weight is lost as fluid, after five hours of rehydration,
   performance potential (muscle and aerobic endurance) still will not
   have recovered.
   
   Dehydration affects power, aerobic and anaerobic parameters, and
   cognitive functioning. In rifle marksmen, accuracy and detection of
   cues have been shown to be decreased by between 15-20% of normal.
   
   Thirst alone is not a good indicator of fluid need. Prevention of
   dehydration during work in the heat requires scheduled fluid intakes.
   
   Affects of dehydration on performance. If water loss is defined as a
   percentage of body weight loss, the following progressive
   deteriorations in performance should be expected.
     * 0-2%. Impaired thermoregulatory ability.
     * 2-3%. Reduced muscular endurance time.
     * 3-6%. Reduced muscular strength, reduced endurance time, heat
       cramps.
     * 6+%. Severe heat cramps, heat exhaustion, heat stroke, coma,
       death.
       
   Implication. Serious attention to fluid replacement on a scheduled
   basis is required for all sports that induce considerable sweating
   and/or are performed in hot humid conditions.
   

        LIGHTWEIGHT ROWING WEIGHT LOSS CAUSES PERFORMANCE DECREMENT
                                      
   Burge, C. M., Carey, M. F., & Payne, W. R. (1993). Rowing performance,
   fluid balance, and metabolic function following dehydration and
   rehydration. Medicine and Science in Sports and Exercise, 25,
   1358-1364.
   
   The dehydration-rehydration protocol of lightweight rowers was
   associated with a significant decrease in performance. A significant
   relationship was established between the deficit in plasma volume
   after rehydration and performance. Muscle glycogen utilization rate
   during exhaustive exercise while dehydrated was significantly reduced.
   The dehydrated trial was also accompanied by a significantly lower
   blood lactate level. It was apparent that even though muscle glycogen
   was available during the rehydrated trial it was not possible to be
   used in a "normal" manner.
   
   Implication. Decreased performance during rowing while dehydrated may
   be caused by two variables: (a) a decrease in plasma volume and
   inability to rapidly regain the lost plasma volume during rehydration,
   and (b) a decrease in the capacity to use oxygen.