No vídeo abaixo, campeões do UFC e o presidente Dana White comentam sobre a história e os feitos de Bruce Lee, e temos também a oportunidade de ver alguns movimentos do lendário lutador no jogo, inclusive aplicando um armlock em Clay Guida. Confira! (Os golpes começam em 1min39s)

Hydration is a full-time job. Photo: Erin Herle

When you work out in the heat, your body needs a way to cool down and it does this by sweating. If temperatures soar above the level of your body heat, then dripping sweat can mean that your body isn’t able to do its job. Sweat must evaporate and intense heat environments prevent this.

Drink water: This is a no-brainer but the amount you need to drink and the consistency is important. If it becomes a chore to keep your water bottle filled, then you’re probably doing it right. Experts suggest that you drink constantly throughout the day, especially with meals. Eight cups a day is the average but in the summer heat bump that number up to twelve.

Before exercise drink four cups, splitting the amount between two hours before and one hour before. When you exercise your body loses water through breathing and sweating. Your body can lose up to 2-3 liters of water per hour. During exercise drink half a cup every half hour and directly after, drink two cups or 16 oz per pound of water lost.

Avoid any caffeinated beverages and especially sugary drinks or sport drinks as the necessary H20 is hindered. All of these amounts will vary between experts but the as long as you are urinating regularly, drinking consistently throughout the day and have reached your minimum per day, you’re in better shape than most.

Know the signs of dehydration: If your urine isn’t a light shade, you need to drink more. If you’re working out in an environment where heat is high or the sun is on you, make sure you’re adequately hydrated beforehand for preventative measures.

Dripping sweat means your body isn’t evaporating and therefore it’s not properly cooling your body. If you feel nauseas, your muscles are cramping, your face is flushed, your pulse is rapid or your skin is cool and clammy, you could be suffering from heat exhaustion.

Even dizziness and feeling really fatigued is a bad sign that could escalate. Dehydration to heat exhaustion to deadly heat stroke, know when you or your training partners are in bad shape and cool them down/hydrate them before they get worse.

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Triatleta nas horas de folga, Jenson Button indica a hidratação constante para atletas de alto rendimento. Foto: Divulgação

English racer Jenson Button doesn’t limit himself to moving just his neck and steering wheel when in the cramped cockpit of his Formula 1 race car. When he’s not zipping around tracks at 300 km/h, he’s taking care of his physical shape by lifting weights and doing hobbies like triathlons, mountain biking and hitting the weights.

In a recent interview by British journalists, Button was asked to share a pointer for readers who practice impact sports. He was quick and precise in answering:

“Make sure you’re hydrated; it’s crucial to performance no matter what sport you’re in. Set a goal of drinking 500 mL of water every hour. That how I keep my body hydrated for moments of great exertion,” he advised.

Did you know that your lungs, so vital for getting oxygen to your body during training, are comprised of around 90% water? Jenson Button surely knows.

“As a Jiu-Jitsu student you may have had the experience of withering dehydration which can cause weakness, disorientation, nausea. Yet oftentimes even after that kind of firsthand knowledge of the discomfort and danger of dehydration it may still be hard to understand how to properly address the problem.

So here are some tips and insights that will help you separate the facts from the fiction regarding how to stay fully hydrated and safe while you’re learning and practicing your Gracie Barra Jiu-Jitsu.
Many times dehydration happens because of three common misconceptions. Now let’s examine those and find out the truth about healthy hydration.

Myth #1

Water Breaks are for Wimps

Once upon a time it was considered macho to go without water. Old-school coaches often deprived their teams of water during practice, for example, and hard-core drill instructors denied water to their cadets. But dehydration should never be taken lightly because in severe cases it can be lethal. That’s right. Many well-trained soldiers and disciplined athletes have died suddenly as the result of accidental dehydration.

Taking water breaks as needed is part of a solid training regimen, and those who skip out on drinking water are not macho or brave, they’re just uninformed or downright irresponsible and reckless. Be smart. Train harder to fight easier. But never forget that good overall training includes drinking plenty of water in order to remain in tip-top condition. It also means keeping an eye on your training partners or BJJ students to make sure that they are doing the same.

Myth #2

Dehydration Begins with Thirst

An even more prevalent misunderstanding – even among those who fully understand and respect the need for drinking plenty of clean, pure water to stay hydrated – is that thirst precedes dehydration. But that’s a myth that can give you a false sense of security. If you wait until you’re thirsty to begin drinking water you’re going to be too late.

Drinking water when you’re thirsty is the right thing to do, of course, because that is how you’ll counteract the dehydration and regain your physiological equilibrium. Drinking water restores you to a balanced, hydrated state. But health care professionals and successful Gracie Barra students know that once you are thirsty you are already in a state of dehydration. So consider thirst a warning sign that tells you that your body is depleted and that you are headed into the red zone in terms of dehydration. The onset of thirst, in other words, is the body’s way of tapping out before a bad situation gets even worse. Drink water before you train, while you train, and after training so that you never actually feel thirsty. That’s the best way to ensure you stay fully hydrated.

Myth #3

All Fluids Hydrate the Body

The third big persistent myth and misconception has to do with the idea that dehydration is cured by drinking any kind of liquid. That’s only true, however, when you drink the right kinds of fluids that deliver fresh water and vital electrolytes.

Beverages like alcohol and those that contain certain artificial ingredients or caffeine, for instance, may actually increase risk of dehydration because the chemicals in them dry out the cells in the body. Don’t be fooled by pumped-up labels or the feelings you get from a jolt of caffeine or a sugar rush. Those kinds of drinks may be okay in moderation, but they are never an adequate replacement for your daily intake of water and they are no remedy for dehydration.

To maintain a healthy level of hydration drink plenty of good clean water. To get an appropriate amount of the chemical electrolytes or special chemical salts that the body must have to perform, eat a balanced, nutritious diet with plenty of fresh fruits and vegetables.

When in doubt you can also consult one of the many informative Gracie Barra books or talk to your Gracie Barra instructors to come up with an appropriate diet and hydration plan. Once you have that aspect of your training under control you can practice your heart out at Gracie Barra without worrying about your body giving out due to dehydration.”

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