Wet and athletic performance
The water is considered to be the most important nutrient in the body as it plays a dominant role in numerous physiological functions of the body.
60-70% the body of an adult consists of water.
Effects of dehydration
- Reduction of blood flow to the skin
- A reduced rate of sweating
- Increase of the internal temperature
- Increase the feeling of perceived fatigue
- Increased use of muscle glycogen
- A reduction in the rate of the athlete
- Various heat disorders (heat cramps, heat exhaustion, heat stroke)
Every athlete in which they want to improve athletic performance you'll need to focus on the correct hydration. The hydration is divided into three time frames, before exercise, during exercise and after the exercise.
Before exercise
It is very important that the athlete begin with the optimal levels of hydration.
- 2-4 hours before -> 5-10 ml fluid/kg of body weight.
In case you don't produce urine before exercise, or the urine is dark, it is proposed that additional consumption of liquids with a slow pace.
- 2 hours ago -> 3-5 ml of fluid/kg of body weight.
During exercise
You need to make a personalized protocol rehydration as fluid losses vary greatly among athletes.
Factors affecting the loss of fluids
- The exercise (the type of exercise, intensity and duration)
- Environmental conditions
- The rate of sweating of the athlete
A general proposed rate of fluid consumption during exercise for greater than 1 hour is:
- 0,4-0,8 liters of fluid per hour.
Recommended consumption sports drinks with (6-8%) carbohydrates, and sodium, as well as beneficial it has been shown, and the “Mouth rinse”the rinse (mouthful) of oral fluids.
After exercise
The main objective is the replenishment of fluids and electrolytes. The recommendations should be personalized, as well as the losses vary from athlete to athlete depending on the exercise, the environment and sports background.
According to the American College of Sports medicine recommended consumption of liquids is equal to the
- 125-150% loss of body weight.
It is very important that the liquid is luscious and cool.
