Dr. Gene Coleman
Houston Astros
Water is the most essential and most neglected nutrient for sports
performance.
All of the body's important chemical reactions occur in water. About
60% of your body weight and 70% of your muscle weight is water.
Water is essential for muscle function, energy production, waste
removal, and temperature regulation. Inadequate water intake causes
dehydration, elevated temperature, fatigue, decreased performance,
and increased risk of heat illness.
You need at least ½ oz water per pound of body weight each day under
normal circumstances, more if you are working in the heat. A typical
200-pounder will need at least 12-15 eight-ounce glasses per day under
normal conditions.
Drink 2 cups before breakfast to make-up for the water that you lost
during the night. Drink another 2-3 cups, the colder the better, about
an hour before workouts to superhydrate the body.
Drink another cup every 15-20 min throughout workouts to maintain
fluid balance. Replace each pound of fluid loss with 16 oz of water
immediately after workouts to restore body-fluid balance and then
drink at least 1-2 cups every hour between workouts.
If you fly, you need to drink more. Recirculated air has a tendency
to dehydrate. Drink at least 8 oz of water for every hour you spend
on an airplane. Also avoid caffeinated beverages when you fly because
they will further dry you out and make jet lag harder to handle.
If you drink caffeinated beverages, drink at least 8 more ounces
of water for every cup of coffee or can of caffeinated soft drink.
To get more information about Dr. Coleman's technique's
Follow these links
Dr. Coleman's Book
Astros Fitness Online
All Pro Training
