Hydration for Karateka

Refreshing glass of water by Bergius. CC: BY-NC-SA

Photo by Bergius. CC: BY-NC-SA

Karateka and author Chris Denwood, Sensei has penned a nice article on The Importance of Water for people in training – a topic I’ve written about before. Although there isn’t a universal recognition of this issue, some scientists believe that chronic dehydration is linked to a range of diseases.

75% of people around the world are chronically dehydrated.

This is amazing on the surface, when you consider that people are drinking so much – coffee, softdrinks, alcohol, energy drinks, etc. But how much is enough? Well some experts state that you should drink a litre of water per day per 25kg of body weight. I don’t know many people that would actually do that!

alcohol and many soft drinks actually steal water from the body and other beverages such as coffee require water from the body to be digested.

It seems like good, old fashion, natural water is the best thing. The 25 litres/kilogram guideline applies to water only. Other drinks are at best neutral, but most require you to add more water in order to be correctly hydrated. One rule of thumb is that every cup of coffee, softdrink, alcohol means you should add the equivalent quantity of water back into your system.

Of course, this is a base level – when we train hard we need to replenish the water lost through perspiration.

A recent piece in The Conversation pointed out that softdrinks in particular are a growing problem in modern society, and that the levels at which they are being consumed present a growing public health issue.

I’ve come to the opinion that it’s not just the sugars in softdrinks (which are bad in and of themselves), but the chemicals in diet softdrinks are also a factor in the obesity epidemic, and serve to reduce people’s satiety levels.

This is a double-whammy. As Chris said in his post:

In over a third of all people, the thirst mechanism is so weak that it is often mistaken for hunger.

So people have reduced satiety levels from drinking too much diet softdrink, and they are also dehydrated, leading to more hunger! Not a healthy mix.

In the old days, karateka were often not allowed to drink water during class. We were told that sweating was good for us. In the Kengokan Dojo, I allow regular “water breaks”hydration pauses”, and insist people have some, especially during hard sessions or when the weather is particularly hot! I believe every instructor should take the same approach.

So for all reading this:

  1. Make sure your base level of water consumption is appropriate
  2. Eliminate, or at least drastically reduce, the amount of softdrink you’re consuming
  3. Take regular hydration pauses during your training

Oh, and one more thing – if you’ve not subsribed to Chris Denwood’s blog, do yourself a favour and do so now. Or follow @chrisdenwood on Twitter.

The Applied Karate Show Episode 15 – Joe Berne Sempai

Applied Karate #015 (mp3 – 40MB – 84 mins)



Well folks, my intentions about getting a monthly podcast out were pure. Following on from the September episode with Chris Denwood Sensei, I recorded the October episode in plenty of time, only to have a bunch of gremlins strike. They seem to be resolved now, so hopefully we’re back on track.

Our guest for Episode 15 of The Applied Karate Show is Joe Berne, Sempai, a Seido practioner and blogger behind the Karate Conditioning blog.

Joe began training in Seido Karate in 1988 at the Karate Club of his college, the State University of New York at Buffalo.  The class was taught by Shuseki Shihan Christopher Caile (who went on to create Fightingarts.com, a well known website with content about a variety of martial arts).  He trained there, and at the style’s New York City Honbu dojo, through 1994, at which time he earned his shodan in Seido Karate.  A variety of injuries and life issues kept him away from training, but he returned in 2006.  Then living in Maryland, he began training under Jun Shihan Kate Stewart, and has remained there since then.  He recently earned his sandan at the 2011 Gasshuku in upstate New York.

Joe began studying strength and conditioning informally in high school in a vain attempt to qualify for the (American) football team.   He resumed his studies with a vengeance after taking up karate again in 2006 as he tried to use science to make up for the damage done by over a decade of a sedentary and hypercaloric lifestyle.  He has made a part time job out of reading and viewing everything available in the field of strength and conditioning that can relate in any way to martial arts performance.

The wide ranging discussions with Joe covered such topics as

  • Joe’s introduction to, and background in, karate
  • Strength tools (including the wonderful kettlebell)
  • Training for martial arts skills
  • Stretching for karate
  • Training for injury avoidance
  • Nutrition tips and the Paleo diet

This was a fascinating interview with a karateka who has clearly invested a lot of time and thought into his training and the strength and conditioning program required to support it. I heartily recommend you visit and subscribe to Joe’s blog Karate Conditioning.

Applied Karate #015 (mp3 – 40MB – 84 mins)