Sleep
The performance benefits of sleep are:
What is the most powerful performance enhancer that’s also free? Sleep!
A section from matthew walker’s book entitled “why we sleep” will give some perspective:
“obtain anything less than 8 hours of sleep a night, and especially less than 6 hours a night, and the following happens: time to physical exhaustion drops by 10 to 30 percent…aerobic output is significantly reduced…decreases in peak and sustained muscle strength…impairments in cardiovascular, metabolic, and respiratory capabilities leading to faster rates of lactic acid build up, reductions in blood oxygen saturation, and converse increases in blood carbon dioxide, due in part to a reduction in the amount of air that the lungs can expire.”
Now that’s just the performance benefits of sleep now lets dive into the health side.
Health benefits of sleep are:
- Better productivity and concentration
- Positive body composition effects (weight loss and muscle growth)
- Postive hormonal effects
- Lower weight gain risk
- Better calorie regulation
- Lower risk of heart disease
- More social and emotional intelligence
- Preventing depression
- Lower inflammation
- Stronger immune system
(for studies and more information head too https://www.medicalnewstoday.com/articles/325353.php#sleep-recommendations)
Hydration
- Water helps to maximise physical performance
- Hydration has a major effect on energy levels and brain function
- Drinking water may help to prevent and treat headaches
- Drinking more water may help with digestion
- Can aid in weight loss
- It can improve mood
- It energises us
Tips for athletes (from https://www.thebigdawgs.com/blog/importance-of-hydration)
- Primary goal: pee as little as possible while still staying fully hydrated. This will not only keep your electrolyte balance on point but also ensure that your nervous system and kidneys are not working any harder than they have to.
- If you sweat a lot and/or you are prone to dehydrating, weigh yourself before and after training sessions. 1 lb lost is equal to 15.3 oz of water; you’ll be losing water throughout the day by other means (urine, feces, respiration, talking) but at least you’ll have a jump on getting yourself back to a where you were before training.
- Be conscious of your minerals; whether you eat super clean or bulk of your calories come from highly processed supplementation, you may be lacking your minerals do to the above stated; ensure your sodium, potassium (and calcium for that matter) are at least on the point with the rda recommendation as a starting point. You can do this by adding trace minerals to your water or throwing a tsp of of quality sea salt in your am water to start your day.
- Sipping > chugging. A slow steady increase of water will help provide your body with the proper hydration with less risk of having to pee in excess.
- Your first task of the day is to rehydrate; 8hrs of respiration will cost you some water. Support your cellular energy needs, nervous and circulatory systems and work on getting 12-16 oz of water in asap, while still following tip #4.