Tips For Staying Hydrated & Avoiding Muscle Cramps

July 27, 2016

By Lori Diamos, physical therapist with Athletico Physical Therapy

Training for any type of athletic event requires determination and consistency, but this is especially true for athletes preparing for The Decathlon.

The D10 Decathlon combines track and field events like the 400m and 800m run with tests of strength such as pull-ups, dips, and bench press, and other events like the football throw, 40 yard dash, 500m row, vertical jump, and 20 yard shuttle. D10 athletes know how important it is to build up stamina with training that typically starts months ahead of time. Although technique and endurance are oftentimes the focus for those who are training, athletes should not overlook some of the basics, including ways to stay hydrated.

Hydration should become a greater focus as activity levels increase so that athletes can replenish the water lost from sweating with the electrolytes and minerals their bodies need to maintain normal function. If they don’t, they can suffer from dehydration, which has the ability to cause fatigue, dizziness, nausea, weakness and muscle cramping.

To prevent dehydration from becoming an issue at your next athletic event, check out the three tips highlighted below:

1. Increase Your Water Intake
This tip seems obvious, but knowing how much water your body needs is imperative. The guideline that most people follow when it comes to hydration is to drink at least 64 ounces of water a day. That said, the American Council of Exercise suggests drinking 17-20 ounces of water two to three hours before the start of exercise, 8 ounces 20 to 30 minutes prior to exercise or during warm-up, 7-10 ounces every 10 to 20 minutes during exercise, 8 ounces within 30 minutes after exercising and 16-24 ounces for every pound of body weight lost after exercise.

2. Eat a Banana (or Other Potassium-Rich Food)
According to Athletico Physical Therapist Lori Diamos, one of the minerals people tend to lose after sweating is potassium. Potassium helps maintain fluid balance, assists in regulating heart rhythms and blood pressure, and helps to build strong bones and muscles.

Muscle cramping, especially during physical activity, can be a sign of potassium deficiency. One way to increase potassium intake is by eating bananas, which are a good source of the mineral. This is why the fruit is often recommended to people who are suffering from muscle cramps. Other foods that are high in potassium include winter squash, sweet and/or baked potatoes (with the skin on), broccoli, yogurt and white beans.

3. Consider Sports Drinks
One of the easiest ways to maintain hydration and electrolytes is with sports drinks. While there are many of these types of drinks on the market, athletes should pay close attention to the ingredients in the drinks they choose and try to stay away from options that contain high fructose corn syrup and dyes.

Aside from buying sports drinks, athletes can make their own. Athletico’s Lori Diamos, for instance, recommends a “de-cramping cocktail” that is made up of water, blackstrap molasses, honey, unpasteurized apple cider vinegar, Himalayan sea salt and magnesium powder. Click here for the full recipe.

Getting Back to Basics
There are a lot of things to take into consideration when preparing for an event like a decathlon, but staying focused on basics like hydration is just as important as improving your technique. By paying attention to your body and giving it the proper nutrients, you will be better positioned to finish your next decathlon injury free.