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Concentrate on watering
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1. Recommendations for fluid intake
The new position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine on the nutrition of physically active people and athletes published studies highlight the importance of an individual approach to nutrition, including body hydration. When determining fluid demand, consideration should be given to lifestyle, environment (temperature, humidity), type of extra activity and anthropometry.2. Is that even how to estimate fluid demand during training?
Hydration of the body is extremely important for physically active people.. special attention should be paid to ensuring that its level is adequate both before, during and after training.3. Before training
A significant proportion of athletes start physical activity with an inadequate level of hydration, which is negatively impacted by the exercise they do.4. During the activity
The purpose of hydration during exercise is to prevent dehydration of > 2% of body weight. It is estimated that during exercise fluid loss can range from 0.3 l/h to as much as 2.4 l/hr. Routine body mass measurements before and after exercise indicate the amount of fluid to be taken during exercise. In some sports, due to their specificity, hydration is limited (football, long distance running).5. After training
Most active people finish fluid-deficient workouts. The body's hydration strategy should include water and electrolytes that minimize diuresis. Electrolyte can be in the form of isotonic drinks or from food. Liquids should be balanced in amounts ranging from 125 to 150% of lost fluids e.g. per 1 kg of body weight from 1.25 to 1.5 l of fluid. Completion should be made on time. However, in the case of a small shortage it will be up to. 2 hours, if the losses exceed a few liters, the electricity can be filled up to 45 hours.6. Control your body
There are several ways to estimate the body's hydration level. One of the simplest that can be used in daily activities is the volume and color of urine, craving and body mass. Body weight in active people who maintain a steady energy balance may reflect fluid fluctuations. Regular body weight checks in the morning can help to monitor fluid loss. This parameter is ideal as an indicator of loss of fluid during activity.7. Too much fluid
Driving is a common phenomenon among active people. The intake of fluids in excess of their loss over time, urine and replacement with low-sodium drinks contribute to hyponatremia (< 135 mmol/l). Recreational athletes are more likely to be exposed to driving than professional athletes due to lower physical activity and lower loss of fluid afterwards, and women due to low body weight (low body mass index).8. Practical advice
Drink regularly, even if you are not thirsty. Eat products that are high in water (mushroom, cucumber, pineapple), avoid excessive alcohol.9. It's very gentle
(approximately 12% of body weight): feeling thirsty, headache, weakness, dizziness, tiredness and drowsiness.10. In the middle
(approximately 4% of body weight): dry mouth, nausea or vomiting, drowsiness, rapid heartbeat, reduced skin elasticity;.11. It's hard, you know
(approximately 10% of body weight): extreme thirst, lack of urine, rapid breathing, dizziness, changes in mental state, cold, moist skin. Heavy vomiting can be life-threatening. Monitor body weight. In the short term (12 days) every kilogram of loss is likely to be water.
