7 tips on how stay hydrated when training in Martial Arts

With the weather hitting the 30’s it is even more important than ever to be keeping hydrated whilst training. Not drinking enough water, especially on hot weather and when you are training can have a really bad effect on your body. Staying hydrated whilst training is really important due to the added sweat loss (compared to everyday activities like working at a desk or watching TV). Dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss may hinder athletic performance.

There are numerous articles and calculators about the correct amount of water you should be drinking, which we will cover later in the article. But first, here are 7 essential tips to keeping hydrated when training.

01. DRINK

Good old water is crucial for keeping hydrated when our body loses water through sweating. But it isn’t just drinking during exercise that matters.

Drink Before You Train

You need to be drinking 500 ml an hour or two before training and 250 ml within 30 minutes of starting your training. This prepares your body with fluid and means that you have enough water to release through sweat, right from the off.

Drink During Training

During training, try and drink 250 ml every 10-20 minutes, depending on the temperature on the day and the exertion you do. For most people, water is the best fluid to take, but be aware that if you sweat profusely, you may lose sodium and need to replace that quickly. A tell tale sign is that you training gear has salt stains on them. In this case a sports drink is advised (think Lucozade Sport soft drink – not the fizzy kind) and to also increase the amount of salt in their diet. If you don’t do this, you may start to suffer from hyponatremia (water intoxication).
Drink After Training

Within 30 minutes of finishing training, you should aim to drink 250 ml to 400 ml of water – again, depending on the heat and exertion.

02. MORE THAN WATER

fruit

As mentioned above, sweating rids the body of more than water – you can lose other essential things like electrolytes (minerals found in the blood that help to regulate (amongst other things) the amount of water in the body). Replacing them with sports drinks is one way to help keeping hydrated, but fruits and other foods are also a healthy option for you.

Magnesium Foods

Magnesium supports bone and teeth development, nerve and muscle function and enzyme activation as well as reducing high blood pressure. It is found in leafy green vegetables, nuts, cereals, beans and tomato paste.

Calcium Foods

The body uses calcium for a lot of things in our body – such as bone and teeth formation, blood clotting, muscle and enzyme function and normal heart rhythms. Calcium is most commonly found in milk and milk products, but is also found in meat, fish with bones such as sardines, eggs, beans and certain fruits such as dried apricots and figs, and vegetables such as asparagus and collard greens.

Sodium and Chloride Foods

Sodium and chloride — are two electrolytes that make up table salt. These can be found in foods such as beef, pork, sardines, cheese and olives.

Potassium Foods

Potassium is found in a lot of fruits and vegetables such as leafy green vegetables (spinach, turnip greens, collard greens and kale), bananas, tomatoes, oranges, melons, potatoes and sweet potatoes, prunes, raisins, peas and beans.replace electrolytes

03. WEIGH YOURSELF

scales

Pop onto the scales before and after training. For each pound lost during training, drink an extra 400 ml of water. Be aware that if you lose more than 3% of your body weight, you may be suffering from significant dehydration – address this immediately. Losing a few pounds in weight during training can result in dizziness, fatigue and cramps.

04. CHECK YOUR URINE

urine chart

Not the most pleasant of tasks but an easy indication as to the state of your hydration. Follow this chart for an idea on how well you are keeping hydrated :

1 & 2 – Target
3 & 4 – Dehydrated
5 & 6 – Serious Dehydration

The Effect Of Body Water Loss On Performance

2% – Impaired performance
4% – Capacity for muscular work declines
6% – Heat exhaustion
8% – Hallucination
10% – Circulatory collapse and heat stroke

05. PINCH YOURSELF

pinch

Skin turgor is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity). Pinching yourself is a simple way to check your hydration (though not 100 percent reliable for everyone).

Use your pointer finger and thumb and simply pinch the skin on the back of your hand (not too hard!) and hold it for a couple of seconds. When you let go, if the skin returns to its normal position almost straight away – the you would appear to be hydrated. If however it takes a while to return to its normal position, you may be dehydrated.

06. DIZZINESS

If you feel dizzy during your training then it is a sign that you may be dehydrated. Moving from a position on the floor to standing may also result in a lightheaded and dizzy feeling.

When you are dehydrated, there is a decrease in your plasma volume, resulting in the heart working harder to get blood to the working muscles.

When there isn’t enough water in your blood, both blood volume and blood pressure drop, resulting in dizziness.

07. DON’T LET YOUR MOUTH GET DRY

water

One of the first signs of dehydration is when you get a dry mouth. If your mouth starts feeling like a sand pit, grab a drink from your water bottle!). A quick water break during your training can help stave off exercise-induced dehydration.

SUMMARY

In summary, you need to be keeping hydrated before during and after training, eat foods that will help your body replace lost minerals, listen to your body and watch out for the tell tale signs.

So keep on training, stay hydrated and stay safe.

It’s all about the journey … enjoy it

It’s been said many times that a BLACKBELT and the achievement of BLACKBELT is not so much about the destination but the journey.

This is true. The journey to BLACKBELT is one full of challenges, obstacles, pain, sweat, highs and lows. But that journey is what makes a BLACKBELT, a persons ability to use the highs and lows as motivation as a driver towards that goal, is what sets a BLACKBELT human being a part from the crowd.

Any BLACKBELT will tell you the journey towards the clinching of that sacred belt is one that is worth it.

But the journey will never be complete, a true martial artist’s growth and improvement starts at BLACKBELT. The journey continues and a person’s BLACKBELT skill, will & mindset will always be tested both on and off the mats.

At Endeavour Martial Arts we continue to support and guide all our students on their journeys and develop them into the best possible BLACKBELTS in martial arts and in life.

Like this blog? Why not share with friends. Or check out or website and bring your journey today ….

endeavourmartialarts.co.uk

By Tom Thorpe
Endeavour Martial Arts Chief Instructor
4th Degree Blackbelt.

Blackbelt Mindset

Being a Blackbelt is as much about mindset as it is about kicking and punching.

A martial arts journey much like life can be full of challenges and obstacles. In order to take on any challenge put in your way it takes a mindset of a BLACKBELT.

What is a Blackbelt mindset? …. if you have a Blackbelt mindset you come back from a set back and be stronger. You can see an obstacle as an opportunity rather than an excuse. You thrive most when a goal is there to be achieved through hard work and determination.

It takes a lot to become a Blackbelt, but the biggest attribute needed is the correct mindset. Kicking and punching is the easy bit, the biggest challenge is having your mind set on becoming the best Blackbelt you can be!

Endeavour Martial Arts develops the Blackbelt mindset in every student.

But it’s down to students to use and utilise that mindset in order to reach their goals and targets both on the mats and in life.

Why not recommend an Endeavour class to a friend today, and help them achieve their goals too!!

Tom Thorpe, 4th Degree Blackbelt

 

CLICK HERE for more info on our FREE TRIAL

Martial Arts … an individual team sport

As a martial artist it is often believed that YOU put in the hard work YOU pass the gradings & YOU turn up for training … so surely that means to be the best YOU can be it’s all down to YOU???

WRONG!!! 

As a sport/hobbie/lifestyle martial arts cannot be done with out a huge team effort and support. 

So who is in your TEAM…

PARENTS/FAMILY 

Without the love, support and encouragement from your parents & family you wouldn’t be the person you are today, and it is that person you are today which makes you the martial artist you are today!! Your parents raised you, fed you, clothed you and set you on your way towards your goals and dreams in life. Martial Arts helps to add life skills into your makeup, such as; focus, discipline, drive, determination & confidence. With the support of a strong, loving family a martial artist has the best chance possible to smash life’s challenges and obstacles. 

INSTRUCTORS

An instuctor helps you build the door, they open it but it’s down to you to stride through it! Your instructor doesn’t just teach you to defend yourself, keep fit, pass grading or kick higher. They also give you goals to aspire too. They inspire you to become the best you can be, both on and off the mats. Your instructor shouldn’t be just seen as the person at the front of class, they should be seen as a role model, someone who can help you improve, achieve & succeed every time you step on the mat. They have their own martial arts journeys and they want to make sure yours is as successful & fulfilling as theirs. Want to know how your instructor became the martial artist they are today??? They had an awesome team!! 


Class mates/Training buddies 

You’re not on the mat on your own, there are people training with you who are on the same journey as you. You cant possibly reach Blackbelt and beyond without the friendship, support, competition & togetherness your class mates give you. Imagine training your Sparring technique without a partner. Imagine having a pad workout without a pad holder? … it just wouldn’t work!! Whether it be physically or mentally your class mates support you and your journey each day, just like by being on the mats and being yourself you are helping and inpsiring others around you too!! 

Martial Arts the best Individual Team Sport there is!! 


Tom Thorpe – 4th Degree Blackbelt & Chief Instuctor at Endeavour Martial Arts. 

WANT TO BE A PART OF OUR TEAM??
KNOW SOMEONE WHO DOES??
WHY NOT LEARN MORE ABOUT ENDEAVOUR AND OUR PROGRAMMES
…. CLICK HERE

7 Skills for Teaching Your Child to Stand-Up to Bullies…Does your child know how to handle a bully?

Am I advocating revenge? Do I think the world is going to be changed by bullied kids uniting in retaliation against their tormenters? By no means! Rather, I take that old sports-ism to encourage parents to fortify their kids with specific skills that help young people stand-up for themselves and stop bullies in their tracks. In other words, I sadly don’t hold out hope that the world is going to change for our kids. I optimistically do believe, however, that our kids can change their own world by developing a set of skills that makes bullying unrewarding.

Skill 1: Stay Connected
Bullies operate by making their victims feel alone and powerless. Children reclaim their power when they make and maintain connections with faithful friends and supportive adults.

Skill 2: Create Awareness
Sometimes kids feel like adults never do anything–so why even bother to tell them about incidence of bullying? While there are cases when adults fail to acknowledge the seriousness of a situation, it is more often the case that grown-ups are not aware of what is going on. Bullies use relational aggression to inflict their violence in subtle, socially acceptable ways that tend not to register on an adult’s radar. Teach your child that it is her job to create awareness. Be clear in teaching kids that telling an adult about bullying is not a mark of cowardice, but rather a bold, powerful move.

Skill 3: Re-define Tattling
My daughter came to me yesterday, worried that if she told the bus driver about a boy who was spitting on her, then she would be labeled as a “tattletale.” I told her that this is exactly what the bully wanted her to think! Isolation is a bully’s method of intimidation. In fact, it is only by telling an adult that kids can begin to re-balance the power dynamic. When a bully realizes that he will not be able to keep a victim isolated, he immediately begins to lose power.

Skill 4: Act Quickly
The longer a bully has power over a victim, the stronger the hold becomes. Oftentimes, bullying begins in a relatively mild form–name calling, teasing, or minor physical aggression. After the bully has tested the waters and confirmed that a victim is not going to tell and adult and stand up for his rights, the aggression worsens. Teach your child that taking action against the bully–and taking it sooner rather than later–is the best way to gain and retain power.

Skill 5: Respond Assertively
The more a bully thinks he can pick on a victim without a response, the more he will do it. That’s why an assertive response is so effective in countering bullying. Kids who master the skills of assertiveness are comfortable in the middle ground between aggressive comebacks that up the ante for the next go-round, and passive responses that invite further abuse.

Skill 6: Use Simple, Unemotional Language
Assertive kids use simple, unemotional, direct language to let bullies know that they do not intend to be victimized. Why should you teach your child to use responses that are “unemotional?” Indications that a person can be emotionally impacted signal a bully that he will be able to wield power easily. By encouraging your child to respond without angeror fear, you teach her how to portray confidence. The bully, in turn, detects less potential for wielding control.

Skill 7: Use Body Language to Reinforce Words
When coaching your child in the skills of assertive communication, it is helpful to practice using body language to reinforce words. Teach your child to employ these simple, non-verbal assertive strategies that indicate to a bully that your child means what she says:

• Maintain eye contact
• Keep your voice calm and even
• Stand an appropriate distance from the bully
• Use the bully’s name when speaking to him
Teach your child that emotional non-verbals, such as looking away, raising her voice, or shrinking back are all dead giveaways that the bully has gotten to her.

Want your child or a friends child to boost their anti-bullying skills and learn fun & exciting martial arts then click HERE to register for a free trial with Endeavour Martial Arts.