hydration!!! A Must for Martial Artists

I know that we have been told about this for years, but it's time for a reminder...

A few years ago I was talking to Bobby Poyton, and he reminded me about this issue, how hydration was pretty much ignored in the old days (70s, 80s, 90s), and how stupid we were. Since this conversation, I have made a concerted effort to stay on top of it, not always successfully, going through periods of forgetting then soon regretting.

Karate training, especially vigorous sessions lasting an hour or more, demands a lot from our bodies. Amid the focus on technique, endurance, and strength, it’s easy to underestimate the critical need for rehydration. Yet, neglecting proper hydration can have very real long-term health consequences, impacting everything from muscle recovery to immune function.

It’s surprising how much fluid needs to be replaced after an intense training session. My health tracker frequently recommends an extra 600ml of water following a vigorous one-hour session, on top of the recommended daily amount of 1.5–2 liters. This might sound like a lot, but it highlights how much water the body loses through sweat and respiration during physical exertion. I highly recommend being honest with yourself and keeping a note of what your actual daily intake is. 

Neglecting hydration can lead to immediate effects such as fatigue, dizziness, and muscle cramps. If this happens during a training session, it's time to review your daily habits fast. However, the long-term consequences are even more concerning and scary and must be taken seriously by martial artists. I feel that we are a little more at risk of the long-term effects because we train week in and week out for years; it's what we do, right? For us, the risk of chronic dehydration is real and needs to be taken seriously.

• It can strain your kidneys, increasing the risk of kidney stones or even kidney damage over time.
• Dehydration also thickens your blood, which forces your heart to work harder, raising the risk of cardiovascular problems. 
• It can impair digestion, causing issues like constipation.
• It weakens your immune system, making you more susceptible to illness
• Slower recover from injuries.

Hydration is not just about what you drink after training; it begins well before you step onto the dojo floor. Staying hydrated throughout the day leading up to a session is vital. Personally, my morning routine includes drinking 300ml of warm water followed by 300ml of warm water with honey. This combination is excellent for hydration as the warm water is easily absorbed, and the honey provides added benefits for blood health, immunity, and hydration.

TIP: Remember that tea and coffee are diuretics; if you consume these during the day, you will need to replace the fluid loss that they cause. I recommend drinking a glass of water whenever you drink coffee.

Timing your fluid intake is also essential. While no one wants the inconvenience of needing a bathroom break mid-session, hydrating earlier in the day can help you strike the right balance. Aim to drink water consistently throughout the day and reduce intake about an hour before training. A sure sign that you haven’t hydrated enough before training is the onset of thirst during the session. As some of you know, water breaks are not always offered, and training thirsty can be torturous!

After a hard karate session, your body will definitely be crying out for replenishment. Whether you feel thirsty or not, have a drink! Warm water, in particular, is an excellent choice because it’s absorbed more efficiently by the body. Consuming 300-600ml of warm water post-training helps to rehydrate you while supporting recovery. This rehydration not only aids muscle repair but also helps flush out metabolic waste generated during intense physical activity.

For an additional hydration boost, consider incorporating fruits into your hydration routine before and during recovery. Fruits not only provide water but also supply essential electrolytes that your body loses during intense exercise. Electrolytes like potassium and magnesium are critical for muscle function and preventing cramps.

TIP: I highly recommend eating fruit during long training camps. Some of the recommendations below might prove a bit tricky to consume during a camp. My favourites are apples, bananas, and ripe peaches (but hell, they can stain the dogi) What I usually do is make a big fruit smoothie that includes Huel's protein food drink (the black edition).

Here are some of the best fruits for hydration and immunity:

• Watermelon: Over 90% water and rich in electrolytes.
• Oranges: Packed with vitamin C and potassium.
• Cucumber: Technically a fruit, it’s incredibly hydrating and soothing.
• Berries: Loaded with antioxidants to support recovery and immune health.
• Pineapple: Contains bromelain, which helps reduce inflammation.

Staying hydrated is about more than just quenching your thirst. It’s a vital part of supporting your body during and after karate training, ensuring you can perform at your best while safeguarding your long-term health. By making hydration a priority before, during, and after your sessions, you’ll set yourself up for health both on and off the mat. Proper hydration protects your kidneys, supports your heart, strengthens your immune system, and helps your body recover faster, allowing you to train harder and more consistently.

It would be amazing if you just took one healthy tip from this article and incorporated it into your supportive training habits. I have all sorts of healthy habits that I persist with because I want to be training when I'm 80 years old! Unless I take care of myself now, there's no chance.

Written by Fran sensei