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Kayaking also known as canoeing is similar to boating and includes moving in a small water vessel with two double-bladed paddles that help the person to move around and play by sitting face-forward and propelling ahead with alternating side-to-side paddle strokes.

Kayaking first originated from Greenland, where it was used by Eskimos in North America and then by the whole world and was found 7000-9000 years ago and came to the Olympics in 1924.  The culture that started kayaking was the ancient Greenlandic Inuit and they used it to move over the water swiftly.

The sport is played in the Olympics by racing some and maybe a bunch of people in the kayak and the objective is to reach the end of the line which is about 200 meters, 500 meters, and 1000meters.

Kayak is made from a lite material that is made to hold a lot of weight and not sink in the water and go rat. The shape of the kayak is kinda a straight banana and in the older days, the kayak was made from a lite wood and also paddles.

But in the modern days, the paddle is made from some kind of plastic and rubber. Kayaking is mostly used in rivers, lakes and seas.

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The fitness components that are used for kayaking are aerobic fitness, strength, and flexibility. Aerobic fitness is needed to when the player needs the energy/power to reach the end of the race. Such as their physical activity that increases their heart rate and the body’s use of oxygen. It labels their breathing lungs and the energy of not getting tired that quickly.

The strength is used for the ability to paddle fast and strong to go through waves and water that pushes you away such as the rivers that are fast and get pushed from the waterfall and the angle of the area beneath the river.

Flexibility is also the same as strength which includes being to be flexible so the arm can move around for the paddling and that you can reach for longer rubber strokes from the paddle.

For more aerobic fitness you can do exercises that include aerobics such as swimming, Cycling, using an elliptical trainer, Walking, and Rowing Using an upper body ergometer (a piece of equipment that provides a cardiovascular workout that targets the upper body only). Keeping up with strength exercises such as squats, hinge, push, pull, and core work can help for strength.

And for flexibility exercises that help you with your flexibility are Forward Lunges, Side Lunges, Cross-Over, Standing Quad Stretch, Seat Straddle Lotus, Seat Side Straddle, Seat Stretch, and knees to Chest.

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Staying hydrated before kayaking can help you with the energy that is used in the kayak that is used from paddling through high waves and strong water flow and help you not pass out or have a stroke, the perfect amount of water that is good for you is 2 liters and if you feel trustier and more dehydrated you can bring more water with you.

The risk of less consumption is the reduction in volume, decreased skin blood flow, decreased seat rate, increased body temperature, and an increased rate of muscle fatigue which can cause injury in the muscular parts of your body such as your arms which are a high need for kayaking.

Low water intake also includes the increased rating of having a stroke which could let to some really bad damage to the brain and the body. The bad effect of drinking less water has the possibility of hard stools and constipation could be common side effects, along with abdominal pain and cramps.

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From all that training, the kayakers need their diets comprised of a balance and variety of whole grains and low GI carbohydrates, with lean protein, low-fat dairy, and plenty of fruits and vegetables are maintained in their diet.

for good performance, they can need to eat Cereal with low-fat milk and a banana, muesli or nut bars, fruit smoothie or flavored milk, sandwich with lean meat/cheese/peanut butter, a tub of yogurt or glass of milk, and a piece of toast, wholegrain crackers and a tin of tuna or chicken, whole grain sandwich and dried fruit.

They need to avoid soda that can include a lot of sugar such as 10 teaspoons from a normal can of soda and it can cause weight gain from the high calorie. Limited fiber, limited caffeine, and avoiding alcohol are bad for optimal performance and a healthy diet. 3 risk nutrients that you really have to avoid are salt/saturation, sugar, and fats are the most affective to the body.