Proper hydration is very important during a long training workout, or an actual fight. It's obvious that you will quickly begin to struggle both physically and mentally, if you are dehydrated, so everyone knows that you should drink plenty fluids. But not everyone knows that it can be almost just as bad if you drink too much water!..........So how much fluids should you drink?

Yeah there's the rough guide of urine colour - The darker the colour, the more dehydrated you are - But we need a more accurate guide than just that.

As a basic rule for the average person working-out, the fluid intake required is roughly 5 ounces for every 15 minutes of exercise. But everyone sweats and loses fluids at different rates, so how can you get a more accurate idea of how much fluid you personally require?

To begin with, it's a matter of trial and error - Weigh yourself naked with accurate electronic scales before the workout or sparring session, and then weigh yourself again immediately afterwards. If you have lost weight, you aren't taking in enough fluids. If you've gained weight, you are taking too much. After a short spell, you will soon know how much fluid intake is just right for you!

If you are a boxer, something as simple as that can make all the difference between winning and losing.

Even low levels of dehydration will have physical and psychological consequences. Much of a persons body weight comprises of fluids and a loss of just 2% of the persons bodyweight through fluid loss can cause a performance reduction of between 10% and 20%

Fluid loss exceeding 3% of the body weight reduces aerobic exercise performance noticeably and impairs reaction time, judgement, concentration and decision making. Those are all vital elements in most sports and are a particular issue for boxers as dehydration also increases risk of brain injury.

When you sweat you lose water from the body, but in that sweat are also many salts and minerals, so just drinking water won't properly rehydrate you. Plain water can also make you feel bloated and stimulates more urine output, which can further reduce the salts and minerals in your body, so it's important that you replace the lost fluids with drinks containing salt/carbohydrates/electrolytes. Ready made "sports drinks" may not contain those ingredients in the concentration that you require, so it's better to use the "powdered formulas" that you add to water and make your own drinks.

Keep yourself well hydrated.

You can find much more information about the diet of a boxer HERE

About the Author

ScotBoxer

ScotBoxer is an ex-boxer, minder and trainer. Boxing is an excellent sport to become involved with, if you are interested in learning more about the sport, feel free to help yourself to a FREE 12 Part Course Of Boxing Lessons. You are also welcome to join us at the ScotBoxer Boxing & General Fitness Forum