(This article is part of a two part series to help aid drivers against the effects of the dreaded “Track Hangover”)
We, as automotive enthusiasts spend a lot of time researching and modifying our cars in pursuit of better performance. However, we often tend to overlook our own physical performance and tend to take for granted what it takes to keep performing at a high-level, all day at a race track.
Many of us have felt the “track-day hangover” which to some, can feel like an actual hangover. Headaches, fatigue, lack of motivation are all signs of dehydration. Usually day two of a track weekend, you can see the folks in the paddock moving slower, not as energized, not as motivated and just in general feeling a little off. This is especially true for coaches that can spend around double the time on track which prevents resting between sessions and time to drink water. High performance driving (and coaching) is a physical activity and it requires intense concentration. Your body is working harder than you realize!
You hear it all the time “hydrate” or “stay hydrated”. We all know we have to be hydrated for our bodies to work properly, but do we actually follow through and hydrate ourselves? Or do we know what is the proper way or amount of water to achieve proper hydration?
I won’t go into great detail about the science or studies involved in hydration, there are plenty of journals that you can read to go down that rabbit hole. Instead I will provide some simple advice and guidelines that everyone can follow.
Dehydration is bad
- Thanks Captain Obvious! Dehydration has negative effects on physical and cognitive performance at even mild levels of dehydration.
- Once you feel thirsty, you are already dehydrated.
Drink WATER!
- Caffeine, soda, tea, energy drinks, and alcohol will make the dehydration worse
- Drinks with more than 10 percent carbohydrates in them, like soda pops and most fruit juices, can lead to abdominal cramps, nausea, and diarrhea
- Stick with the water and be sure to drink plenty of it
Are Sports Drinks, like Gatorade and Powerade, good for you?
- Only really necessary for prolonged very intense physical activity
- Usually very high in sugar. Dilute the sports drink with water to replenish carbohydrates and electrolytes
The Urine Test
- If properly hydrated, urine should be a light to clear shade of yellow
Below is a simple calculation from the US Army to determine your daily amount of water intake (Example for a 150 pound, active person)
- Pounds of body weight: 150lbs.
- Water requirement from below: (75% of body weight in ounces for an active person): (150lbs. X 75%) = 112.5 oz.
- Add for dryness of climate: +16 oz.
- Add for strenuous exercise: + 16 oz.
- Total per day: 144.5 oz.
- Divide by the number of hours you’re awake to find your hourly water requirement: 144.5/16 = 9 oz.
- Drink 50-75% of your body weight in ounces.
- Sedentary people: 50%; Active People: 75%
