Hydration bei Boxern: Was, wann und wie viel sollte man beim Boxen trinken?

The body is made up of 50% water. The brain is made up of 77% and the liver and muscles 60%. We therefore absolutely need fluids for various processes in the body. We simply need fluids to survive. If the body’s fluid balance is not balanced, this is initially noticeable through a dry mouth, and after a few hours through thirst and malaise. If the body continues to lose fluids without compensating for the loss, further changes and limitations occur:

• First, the blood becomes thicker, it flows more slowly and is less able to supply the organs with oxygen and nutrients.
• Due to this lack of supply, movement restrictions slowly arise because everything becomes more strenuous.
• Because the blood is thicker, the body has to use more energy to push it through the veins – the pulse and body temperature increase.
• Little by little, the body reduces its physical and cognitive performance – you become less concentrated, less efficient, less responsive.

Did you know that dehydration is often the reason why boxers are knocked out in fights? When there is a lack of fluid, the brain is surrounded by less fluid. This means that punches are no longer absorbed as well. In addition, there are the limitations in concentration, reaction time and performance described above. You simply have to be well hydrated to be able to perform in the ring!

The best source of fluid is still water – whether you’re jogging, swimming or boxing. But you should also drink other fluids, because you lose not only pure fluids but also electrolytes during training and sparring.

Electrolytes are mineral salts such as sodium, magnesium and calcium that dissolve in water. The ions in the electrolytes ensure that organs and tissues (such as muscles) work together optimally. A lack of electrolytes causes muscle weakness, muscle cramps, dizziness and headaches, exhaustion and high blood pressure, among other things. Not something you need in everyday life or during boxing training.

You can balance electrolytes not only through sodium-rich water, fruit juice spritzers and isotonic drinks, but also through foods such as dried apricots, bananas, nuts and whole grain products.

What drinks should you drink while boxing?

• water (preferably still water)
• Light fruit juice spritzers
• Unsweetened teas
• Low-calorie isotonic drinks

It is important not to just drink water, as this often does not contain the nutrients you need when boxing. Especially after training, you should replenish your nutrient levels with fruit juice or isotonic drinks.

As a boxer, you understandably want to perform at your best in training and in the ring. Many athletes hope to improve their performance with an energy drink. But that’s a fallacy: the caffeine and taurine contained in energy drinks only provide a short-term boost. When the energy boost wears off, you’ll quickly feel tired. In addition, energy drinks have other negative effects on your performance and your body:

• Too much caffeine and taurine can increase irritability.
• The high sugar content in energy drinks promotes weight gain.
• Cardiac arrhythmias and kidney failure can be the result of too many energy drinks.
• Carbonated energy drinks can cause nausea and vomiting during exercise.

Our recommendation for energy drinks during boxing training: Avoid them and make sure you eat a healthy diet, get enough regeneration and sleep. If you feel weak and exhausted, train less or skip training instead of giving yourself a boost with energy drinks for a short time.

People who do intensive sport have a higher metabolism and generally need more fluid than the recommended 2 liters per day. You should therefore generally drink at least 3 liters per day. In addition, there is the fluid loss during training, which you have to compensate for. Your fluid requirements when boxing (and throughout the day) depend heavily on various factors: height, body weight, intensity of the sport, sweating behavior. For example, if you sweat a lot during training, you lose more fluid and more electrolytes. You will therefore have to drink more fluid to balance your fluid levels again. As a guide, you can use the following rule of thumb: 50 ml per kilogram of body weight. So if you weigh 80 kg, you should drink 4 liters to stay hydrated.

In general, it is also advisable to pay attention to your own thirst. If you are thirsty, your body does not have enough fluids. Then you should drink something.

Like so many things, your drinking habits affect your performance on the punching bag or during sparring – both positively and negatively. Going into training dehydrated is bad for your performance, but drinking 2 or 3 liters during training is just as counterproductive, as this fills your stomach and your body now focuses on digestion and no longer on training performance. You should therefore pay attention to when and how much you drink in order to be able to perform well.

Tips: Drinking properly when boxing

• Drink throughout the day and not only when you are thirsty.
• Drink at least 1 liter at least 2 hours before your training session to hydrate your body for the subsequent exertion.
• Drink small amounts just before and during exercise to avoid a full stomach. A full stomach could affect you, causing nausea or vomiting.
• Around 500 ml per training hour is good.
• After training, replenish your fluid and nutrient levels with sufficient liquid (preferably electrolyte drinks or protein shakes).
• However, do not drink large amounts at once after training, but rather in small sips so as not to overtax your body.

Regardless of your individual daily fluid requirements, you should drink around 500 ml per hour of training during boxing training. If you are training particularly intensively, sweating a lot or it is extremely warm, you should adjust the amount you drink. Only drink the fluid in small sips so as not to overload your stomach and reduce your performance when boxing.

To build muscle and help your muscles recover after boxing, you can drink a protein shake. This should be done about 30 to 60 minutes after training. Make sure you use a high-quality protein powder so that it provides you with all the important nutrients.

Too much water during a workout or boxing match can impair performance. Water fills the stomach, causing the body to regulate blood flow for digestion and leaving less blood – and therefore oxygen – available for the muscles and concentration. In addition, too much fluid in the stomach can cause nausea and vomiting.