Hydration And Sports Performance
A dehydration of 2% in our body reduces performance by 20%. If dehydration reaches 5%, the athlete may experience a 50% decrease in performance.
Even if an athlete does not feel thirsty, he should not wait to drink water before and after physical exercise.
When it is not hot, athletes must most influence their regular consumption of water since the vast majority are not aware of the reduction in their physical performance.
For optimal performance, the body’s water and electrolyte content should remain relatively constant. Under conditions of rest, the drunk water is equal to that expelled.
On the other pointer, there is an increase in water losses during physical exercise, mainly due to the necessary evaporation of sweat through the skin to eliminate the heat generated during sports practice, so water intake should be increased.
Lack of hydration has an impact on the cardiovascular and thermoregulatory systems by reducing plasma volume. It lowers blood pressure, causing a decrease in blood supply to the skeletal muscles, which increases the risk of injury and decreases the ability to perform prolonged efforts.
In an attempt to overcome this, the body increases the heart rate. There is less blood reaching the skin, so heat removal decreases, and body temperature rises.
Drink To Recover Lost Fluids
You should drink two glasses of water one or two hours before playing sports (be it a football game or a gym class). It allows a lower increase in the athlete’s core body temperature, reducing the perception of effort.
During exercise, the idea is to take 250 to 300 milliliters (the equivalent of a glass of water) every 20 minutes. At the same time, afterward. It is recommended to ingest between 1.2 and 1.5 liters for each kilogram of weight lost.
For example, a professional soccer player loses 2 to 3.5 kilos in each game. This water replacement should start as soon as possible. Hence, it is important to accustom the body to ingest the same amount of water during workouts to get used to it and avoid digestive discomfort.
Water, the most suitable method to hydrate
Drinking water is the greatest way to hydrate.
The use of drinks with carbohydrates could be useful if the sport carried outlasts more than an hour. Since with it we ensure, on the one hand, an adequate amount of glucose for energy production and. On the other, fluids for rehydration.
On the other hand, it is better not to consume isotonic drinks before exercise. Some carbohydrates can cause hyperglycemia that causes insulin in the blood plasma to reduce the glucose level in the blood—generating reflex hypoglycemia and inhibiting the use of fatty acids.
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