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Vicky Thornley Team GB Rower joins as Brand Ambassador


Sep 27th, 2018
Health.Wellness

Introducing Vicky Thornley who is part of our B.fresh extended team. We are supporting Vicky in her journey towards Tokyo 2020 as part of Team GB Rowing team. Vicky and Katherine Grainger won Silver in the double scull at the Rio Olympics so she is no stranger to the life of an Olympian!

VICKY THORNLEY

Continuing on our theme of hydration:

We felt it would be interesting to hear from the perspective of an athlete just how important keeping hydrated is. Vicky wrote a piece for us which we’ve shared below.

Autumn is here and we often forget that hydration remain an important part of our diet. The lovely hot weather we enjoyed in the summer meant that hydration was of heightened importance. However, this shouldn’t be ignored just because the weather has cooled down. Keeping hydrated is a full-time job!

VICKY THORNLEY

So why is fluid important in the body and what are the potential dangers of dehydration? Water has many functions, including maintaining core body temperature and removing waste products. Living and especially exercising in hotter temperatures lead to increased sweating, the body’s way of keeping our core temperature within the narrow range of 36-37 degrees Celsius.

There are many side effects of dehydration:

  • Poor concentration/Co-ordination/reaction time
  • Higher body temperature/heat stress
  • Increased heart rate/cardiovascular stress
  • Greater use of energy stores, such as carbohydrates
  • Perceived effort is greater
  • Headaches and lightheadedness

Fluid loss as little as 2% of body mass (1.4kg in a 70kg person) is enough to impair performance. There is a simple way to monitor how much fluid you lose during exercise. You just need to weigh yourself before and after. For example, if you weighed 76kg before exercise and 75kg afterwards and drank 1 litre of fluid during, you will have lost 2 litres of fluid (1kg of weight = 1 litre of fluid loss). To ensure adequate recovery, you would be advised to replace 150% of what you lost, so in this case 3 litres.

VICKY THORNLEY WORLD CHAMPIONSHIPS

How I keep hydrated when training:

  • I drink little and often throughout the day. I try to avoid drinking large volumes before bed, to ensure an uninterrupted sleep. However, due to the volume, I must drink to stay hydrated, I wake normally once for the bathroom. Any more and I know I have got my hydration balance wrong.
  • Aiming for at least 2 litres is a good rule of thumb. This is, of course, a rough estimate, it can vary depending on your size and weight, sweat rate, exercise routine and the weather. When I am in full-time training, I put away 4-6 litres.
  • Sometimes plain water is dull so I add some lemon or lime or squeeze some pomegranate juice and seeds into the glass.
  • I try to keep caffeine consumption to a minimum as caffeine drinks can have a diuretic effect, making you need to urinate more often. My morning tea is essential but from midday I switch to decaffeinated as this also aids good sleep.
  • I include plenty of fresh fruits and vegetables in my diet. They, of course, hold numerous benefits for us but also contain water and will contribute to your water consumption.

To find out a bit more about Vicky:

Head to her own blog and website sharing more info on her life as an athlete www.victoriathornley.com

 


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