When boxing, you use almost every part of your body. It is an extremely difficult sport with high amounts of effort put into it. The more effort you do, the more you sweat and lose valuable fluids you need to keep performing at optimal levels. 

You need to take the right amount of fluids before and after your training to keep your body temperature regulated, help lubricate your joints, and facilitate transfer of nutrients throughout your body.

In other words, if you are not hydrating properly, you will not perform well in the boxing ring or during your training. If you don’t perform well in training, then you’ll have a harder time achieving your goals.

Getting Dehydrated

As mentioned earlier, you lose a lot of fluids as you exercise which can lead to dehydration. This is characterised by the following symptoms:

• 
  Dry mouth and lips
• Nausea
• Erratic heart beat
• Feeling lightheaded
• Vomiting

An erratic heartbeat, feeling lightheaded, and nausea are clear indications that you won’t be able to concentrate anymore with what you are doing. On top of that, dehydration can lead to cramps as well which can ultimately stop you in your tracks.

And these are just some of the mild symptoms! If left alone, you will eventually experience mental confusion, your muscles weakening, and the loss of consciousness.

Water Consumption for Boxing Training

Due to the intense application of effort during your training and exercise, you will need to consume more water than you normally do on days you don’t train. Here is a general guide on how much to drink and when:

• 
  600ml of water 2 or 3 hours before exercising
• 600ml of water about 15 to 20min before your exercise/training
• 300ml of water for every 10 to 20min of exercise/training
• 200ml of water after your training regimen

This may vary a bit between different people but this is generally a good way to stay hydrated for your training. Make sure to listen to your body so you know if you need more water or fluids while you train.

Be careful not to over drink as well as this can make you feel sluggish. This is especially dangerous when you are sparring as a good body blow and water filled stomach does not mix well.

Another good way to check your fluid intake is to weigh yourself before training then check again right after. It is recommended to take about 800ml of water for every kilogram lost.

Water or Sports Drinks?

Good quality water is always welcomed when training or competing. Taking sports drinks can be good too as they have additional carbohydrates and other minerals that can benefit your body. Just be careful not to take sports drinks with too much sugar as this can lead to dehydration as well.

The bottom line is, you need to stay hydrated when training or competing. While the exact amounts can differ from each person, nothing beats experience in order to understand your body more and know when, what, and how much to drink.

At ShadowBox HQ, you have a great environment to train and learn more about your own body. You can contact us today if you are interested in joining our community.