Athletes put a lot of strain on their bodies, so they must also give themselves some extra care. Addressing your needs can help to promote optimal performance, prevent injuries, and facilitate recovery after especially demanding events or training sessions. If you participate in a sport or a rigorous fitness routine, discover what you should be doing to care for your body below.  

3 Ways Athletes Should Care for Their Bodies

1. Stay Hydrated

Roughly 60% of the body is water, so it requires ample hydration to function. During physical exertion, fluid is lost through the skin as you sweat and through the lungs as you breathe. If water isn’t replaced, you could become dehydrated, which can result in decreased performance and blood pressure, fatigue, headaches, muscle cramps, and accelerated heart rate.

In addition to the water you consume regularly, aim to get enough fluids by drinking 16 ounces of water in the hours before a workout and four ounces every 15 minutes during physical exertion. 

2. Eat Right

Eating a diet rich in lean protein, whole grains, fruits, and vegetables is beneficial to your overall health. Athletes should focus specifically on refueling with enough carbohydrates and protein, as these macronutrients provide energy that will drive their workouts.

Roughly half of your daily calories should come from carbohydrates such as sweet potatoes, oats, quinoa, brown rice, apples, and bananas. Protein, on the other hand, is necessary for muscle building, so aim to get 20% of your calories from healthy sources such as eggs, beans, seafood, lean chicken, and yogurt.

3. Get Ample Rest

Critical restorative processes such as muscle growth, tissue repair, and protein synthesis occur during sleep. Because rigorous activity puts more strain on the muscles and tissues of the body, sports players and fitness enthusiasts must get enough rest. Sleep has also been linked with improved coordination, intensity, and speed.

Even with excellent care, it’s still possible for athletes of any fitness level to experience a sports injury. If you find yourself sidelined by pain, contact IMUA Orthopedics to help. Serving Honolulu, HI, this office specializes in sports medicine, functional nutritional medicine, and orthopedic surgery to provide sports and fitness enthusiasts with everything they need to recover and perform their best. Discover how they can help support your optimal wellness online or call (808) 521-8170 to schedule an appointment.