The dreaded burpee is an exercise feared by many in our industry. For such a simple technique it can leave even the toughest of exercisers gasping for breath.
Nearly every personal trainer will cite the reason they got into the industry in the first place was to “help people”. But you’re helping no one if your marketing and sales skills aren't working for you and you have empty spots in your diary.
Boot camp training is taking the fitness industry by storm - and it’s not surprising why. Top trends in the industry currently put high-intensity interval training (HIT), small group training, outdoor workouts, bodyweight only training and military-style training at the top of the list.
Feelings of thirst begin at less than 1% dehydration, by 3% dry mouth and at only 4% dehydration a 20-30% reduction in work capacity is experienced. However, knowing the importance of hydration and successfully achieving an optimal level of cellular hydration are two entirely different things.
There are many different factors that can influence hydration, including:
- Volume of fluid consumed
- Sugar content of the fluid
- Electrolyte content of the fluid
- Alcohol and caffeine content of the fluid
- Contribution of food
Volume of fluid
The Foods Standards Agency advises an average intake of between 6-8 glasses (1.2 litres) of fluids per day. However, the World health organisation sets fluid intake at double the level for adults to a range between 2.2 to 2.5 litres per day.
Sugar content has a significant impact on the hydrating capacity of a fluid. In general terms if the fluid has a higher sugar solution than the blood stream it has the potential to draw fluids out of the cells and dehydrate them. If the sugar solution is kept lower than the concentration of blood it has the potential to help move fluids into the cells and hydrate them.
Electrolytes are most commonly derived from the mineral content of a drink. Minerals such as sodium chloride or magnesium chloride dissolve into solution and can have a significant impact on the movement of fluid in and out of the cells of the body.
Alcohol and caffeine
Both alcoholic and caffeinated beverages have gained a reputation as drinks that dehydrate the body. Up to date research suggests that tea and coffee without added sugar does not increase the level of excretion any higher than the same volume of water would induce.
Contribution of food
The consumption of certain foods will also contribute to the total fluid intake of the body. Fruits and vegetables do contain varying amounts of fluid and often a good balance of minerals. These both aid and contribute to overall hydration.
If you have any thoughts on hydration, why not share them with us in the comments box below.
Going to the local park for a training session? We could load up the van with a huge amount of equipment that costs a fortune and weighs a tonne! Or for a total body conditioning and a CV workout we could use a piece of equipment that’s relatively cheap, simple to use, easy to transport and that will add a different dimension to our training, the Bungee harness.
Heidi Strickland-Clark became a Premier graduate back in November 2001 having completed the full time Personal Training Diploma in Windsor. She found that it gave her a multitude of industry options, including the flexibility to identify and pursue the career that she really wanted.
Topics: Success Stories