I took a skating class once, it was fun, but then I had a problem staying hydrated over a long period while skating so I decided to do some in-depth research. Roller skating use up many your body fluids which needs to be replaced to avoid complications such as cramp, exhaustion, decreased muscular strength, and inability to breathe.
So, how can you stay hydrated while roller skating? Taking one to two bottles of water before going out to skate is a great way to keep hydrated while skating. Taking of fruits and vegetables as part of your daily diet is essential to stay hydrated. Also, drinking water after every 15 to 20 minutes of skating will keep your energy levels up and help you stay hydrated during the cause of the exercise.
Generally speaking, a lot of other factors contribute to reasons why many skaters get dehydrated during roller skating. These factors include; temperature, load, speed of skating, slopes in the geographical skating area. Based on these factors, things to do to stay hydrated might differ; this implies that the above answer isn’t a general solution to the problem of Dehydration while skating. Imagine these two scenarios, if you were running up a hill or if you were running on a leveled ground for the same amount of time; in which case would you feel tired first?
Factors that affect your body fluids while Roller Skating
To stay hydrated during roller skating, you need to take water or sports drinks to keep your body fluids in check. You might also need to check the load you have in your backpack as this can have a significant effect on how fast you get dehydrated during skating. You don’t want to have so much load in your bag while skating that you get dehydrated and need water every 2-3 minutes. Also, the speed at which you are skating will influence your decision on when you need to drink water to keep your body fluids in check. These factors and their effects are discussed in details below:
- Effect of Temperature on your Body Fluids:
Temperature is one of the most significant factors to consider while going for a skate. This factor can significantly influence how fast you get dehydrated; it can slow it down or increase it based on the weather. During the hot weather, you will generally need to drink water regularly to stay hydrated; let’s say every 10-15 minutes. If you love football, you will notice that during the hot seasons, players are given water-break to keep their hydration levels up. The same rules apply for skating, drink water 1-2hours before skating so you are not dehydrated before you even start and take water or sports drink every 10-15 minutes to ensure that your fluid level is in check.
During the cold weather, the body tends to stay hydrated for an extended period. The blood vessels constrict, which reduces the rate at which blood flows to the extremities in the body, this in return, lowers the dehydration level by up to 40% during this period. Does this mean you don’t get dehydrated in cold weather? No, this implies the rate at which you get dehydrated reduces but, after every 30-40 minutes, there is a need to drink water to stay hydrated. Also, the need to wear extra clothing during this period increases the workload on your body and in return increases the rate at which you get tired. Many people tend to ask, “why don’t I sweat while roller skating in Cold weather?”. That is a wrong thought as the body sweats at all times during exercises. However, due to the temperature, the sweat dries up during the cold weather, which also shows you tend to lose many body fluids this way.
- Effect of Speed on your Body Fluids:
The speed at which you are skating will also affect the rate you will get dehydrated. If you are moving at a languid pace, your body will also lose fluids slowly, and if you are skating at breakneck speed, your body loses fluids fast. So it is more like Newton’s third law in Physics “for every action, there is an equal and opposite reaction.” The rate at which you move will determine the intervals at which you need to take water to stay hydrated.
- Effect of Skating Route on the Body Fluids:
The number of slopes within your chosen region of skating will determine how fast you get dehydrated. I will illustrate this using a moving car; when a vehicle is about to move up an elevated ground, you need to accelerate well so the car can climb up the elevated terrain. It’s more like the car is trying to overcome a hurdle in this process while if the same vehicle is to move down a very sloppy steep, you might need to apply your brakes to control the speed. It is the same when you are skating up elevated grounds and moving down steep while roller skating. You use much effort while climbing up, which in turns gets you dehydrated faster and relax while running down a sloppy ground.
Taking water between intervals while roller skating works for some but some other experience discomfort following this method. Generally, avoiding alcoholic drinks and beverages as these drinks increase Dehydration while skating. Taking water or sports drinks will help you in staying hydrated. Taking a bottle of water every two to three miles will help you to stay hydrated. Some skaters will not like the option of carrying an extra load while skating so, getting a hydration pack that fits as a backpack will easily suffice. Moreover, if you cannot afford to get a hydration pack or you feel it is an unnecessary expense, installing a bottle or two into your current backpack will get the job done.
To entirely stay hydrated after roller skating, drink one and a half times of fluid you lost during the process of skating. It is not compulsory to drink this amount of fluid at once; you can spread over 6 to 7 hours after skating. This helps you repair your muscles and also refresh them while you rest.
What is the effect of dehydration on the body?
Without enough fluids, your body won’t function the way it is supposed to. The effect of Dehydration includes:
- It increases your body temperature and heart rate. This is because when the body lacks enough fluids, it will not be able to regulate heat properly.
- It causes fatigue. You will start feeling tired once your body lacks enough fluids.
- It slows down some function in the body. You might start to feel discomfort in your stomach, or you might experience cramps when you are dehydrated.
- It also affects your mental functionality. You might not be able to think clearly when you are dehydrated, which might, in turn, affect your performance in sport.
- It will cause you to sweat more.
How do I know I am dehydrated while roller skating?
A few symptoms will pop-up when you are dehydrated. These symptoms include;
- Increases tiredness
- Low-volume urine that is yellowish in color
- Slight headache
- Dry eyes or blurred vision
- Increased thirst and a dry or sticky mouth
- Lack of sweat and Muscle cramps
What are the Benefits of Roller skating:
Though roller skating is mostly done for fun and to socialize with friends, what you didn’t know you are exercising your body and mind in the process. What do I benefit from roller skating? Roller skating helps to build your mental and body coordination. It also helps to improve your body balance and endurance.
Roller skating works your arms and legs while skating. You maintain balance by creating power on your legs and maintain stability with your hands. Some sources claim roller skating helps you to burn between 400 and 700 calories per hour! Also, adding hills to your skating route will help to build your fitness and also increase your endurance. Roller skating is an active aerobic sport for strengthening your heart and enhancing your muscle strength and endurance.