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How can we effectively counteract dehydration?
Table of Contents
1. Desire Why do we feel it?
Any lack of fluid in the body is signalled by an increased feeling of thirst, only when most people reach for water. This can lead to a deterioration of the general health and lead to serious clinical complications that impair the body's functions. Water loss is also caused by urination and feces or excretion of water vapour through the lungs.2. Why are we sweating?
Unfortunately, the muscles do not produce energy efficiently because only a quarter is converted into energy. During exercise, the body temperature rises. Water from the body hits the skin, then evaporates. With a liter of sweat, you get about 600 kcal of heat energy. Working muscles produce energy and heat, while the other three quarters of the energy used is turned into heat. But to keep it at a safe level, the heat has to be distributed, so we'll sweat. So you also give off heat. Of course, you can lose heat through convection or radiation, these heat loss processes are much less important.3. Sweat and exercise
The amount of sweat you excrete is also influenced by the fitness level of the person exercising and the adaptation to the hot climate. It depends on their weight. Also, people who are in better shape will sweat more intensely because of better thermoregulation. During an exercise hour, you can sweat a liter. Some people may sweat harder than others during the same workout, in the same place and at the same time.4. Translate this page to Switch Polish: Switch
With 5% weight loss, oxygen efficiency drops by about 30%, and with 8% weight loss results in breathing difficulties, dizziness, general weakness and disorientation. Another group of researchers suggests that a small dehydration of 34% is indicated. It can be said that such dehydrating is a typical adaptation to environmental conditions that allows you to preserve water. With 4% weight loss you can experience vomiting, nausea and diarrhea.5. How can you tell if you're dehydrated?
The first signs of dehydration include sleepiness, general fatigue, lack of appetite, pain and dizziness, or nausea. Under optimal conditions, it should be pale yellow, gray. Urine defined as very light yellow or pale yellow indicates optimal hydration for the workout. Finishing the previous day's workout and starting the next day without replenishing the lost fluids between workouts will cause the level of Dehydration to increase. We can check the levels of hydration by observing the water concentrations released.6. Sweating and burning fat
Wearing such clothing will increase fatigue and increase sweat production, as well as contribute to a decrease in physical fitness. The losses that occur will only affect fluids that will need to be supplemented later on. It's important when exercising to wear appropriate clothing. Using such a clothing to burn fat is not dangerous, but it won't accelerate the loss of unwanted fat. However, exercise under these conditions can seem more difficult.7. Water the body before exercise
However, there was no such decrease in people who were hydrated. American researchers suggest that you drink fluids slowly for at least 4 hours before exercising in 57 ml of fluid per kg of body weight. If you haven't given out that much fluid within two hours, or if your urine is dark, you should continue to drink. When you start training or participate in a dehydrated competition, your results can be significantly worse, which will reduce your chances of winning.8. During practice
In practice, this means that for a person who weighs 75 kg, it's as much as 1.5 kg. It's worthwhile to determine how much fluid you lose during exercise. Try to drink enough to keep your weight down to less than 2% of your body weight. But if you lose more than 2%, you may already have a negative impact on your results. On a cooler day, dehydration greater than 2% may be better tolerated. Be careful before and after exercise. During exercise, a small weight loss (up to 2%) should have no effect on your outcomes.9. After the drills
It's recommended that you replenish 150% of your lost water. Try to suggest your body weight and for every kilogram you lose, drink 1, 21, 5 liters of fluid. Do not drink fluids at once, as this will increase the amount of urine you give out and the risk of having too low levels of sodium in your blood. Craving is associated with sodium. The effect is that you stop drinking before you actually hydrate your body. For proper hydration, just enough water or a non-alcoholic beverage and a balanced meal. The best way to determine your individual needs in this matter is to take a measurement of body weight before exercising and after completing it.10. When to drink?
Research shows that drinking at your own discretion produces good results and works better than drinking significantly less or more often than your thirst suggests. International associations advise you not to force yourself to drink.11. What do you want to drink?
Of course, water is best, but what else is worth paying attention to?12. It's a sports drink
They will speed up water retention in the body, provide energy to the muscles, improve performance and delay the onset of fatigue. Such drinks will contain up to 8 g of carbohydrates per 100 ml of product. It is a good choice for more intense exercises lasting more than an hour (e.g. cycling, squash, tennis, 10 km running).
