Elevation and Hydration!

I have been in Colorado for a few weeks now, and it has turned out that the Park City World Cup has been cancelled due to lack of snow.  Therefore, my time here has become a very useful training block where we have had long days on snow and some time in the gym. 

Lately, all this training at elevation has brought my attention to the state of my hydration and how easily I can become dehydrated. 

Up here in Summit County I am living and training at around 9,000ft/2,700m, even higher when I head to Breckenridge. When you are at elevation like this it means your body is working overtime, putting even more emphasis on keeping it hydrated.

Being properly hydrated is so important for everyone, especially people like me, athletes.  Water plays a vital role in the functioning of your body including the excretion of toxins, lubricating your joints and muscles, contributing to healthy cognitive function, and transporting oxygen and nutrients around your body. For me, all these things are huge when I am boosting in the pipe, carving up the mountain, or pushing heavy weights.

Here are ways I make sure my hydration level is kept up: 

 1.) Pre-hydrate: - The best offence is a good defence; this motto is also good for water. I am sure to drink a pint before bed and nearly two pints in the morning with my breakfast. This way I am certain my body has water over night, key for that eight hour gap (you can lose up to 16oz over night), and extra to get it kick started in the morning.

2.) Listen to Your Body – I understand that we all get busy, and so do I…but staying conscience of what the body is telling you about water levels will pay off. The best sign that you need some water is if your mind feels cloudy or you feel tired. As soon as I get this feeling I am sure to stop take a few sips. If you feel thirsty then dehydration has probably already set in, and if you get a headache or nauseated then you better make it a priority to get some H2O!   

3.) Add Electrolytes – By adding electrolytes to your water you can help maintain proper hydration levels because of the way your body will use the water.  I use a product called “Concentrace”which has important trace minerals and trace elements like potassium, phosphate, magnesium, calcium and sodium. I use this concentrate because you only need 10-15 drops per litre of water.  This is awesome because I can stay away from expensive sports drinks which have a lot of sugar.  If I want a something like a sports drink then I will mix half a litre of juice in my litre water bottle as well as the electrolyte concentrate.  

4.) Keep Stimulants to a Minimum – Stimulants like sugar and caffeine have the tendency to be acidic and dehydrating.  I try to limit myself to one coffee per day, mostly in the morning.  When I have my cup of coffee I am sure to follow up with some water. If I feel like I need something in the afternoon I switch to green tea. I also stay well away from syrup sodas and strong juices.  Maintaining proper PH balance will help in many ways…but that is a whole other blog!

Because I like to stay realistic, a word of warning comes with a great hydration plan. You will pee. When I am on the mountain I pee almost every third run, just ask my coach.  It can be a hassle, but I like to keep this machine well oiled and in top working condition, that way I am staying safe and healthy.

Being properly hydrated is just one more thing to help you achieve your everyday goals, whatever they may be, and for me to achieve mine…Getting to the 2014 Games!!