Just concentrate on the irrigation

1. Recommendations for fluid intake

2. Is that even how to estimate fluid demand during training?

3. During the activity

4. After training

5. Control your body

6. Too much fluid

7. It's very gentle

8. In the middle

9. It's hard, you know

1. Recommendations for fluid intake

There are several irrigation strategies.Food Safety estimates daily fluid demand, i.e. the amount of water from drinks and food products, at around 2 litres for women and around 2.5 liters for men (taking into account moderate physical activity and moderate environmental conditions).Furthermore, after-activity fluid losses should be supplemented.In determining fluid needs, lifestyle, environment (temperature, humidity), type of extra activity and anthropometry should be taken into account.European Authority.In terms of body weight per kilogram: 3045 ml/kg body weight, e.g.

2. Is that even how to estimate fluid demand during training?

Hydration is extremely important for physically active people, and special attention should be paid to ensuring that the body's hydration levels are adequate before, during and after training.

3. During the activity

However, the amount of fluid supplied should depend on environmental conditions, the speed of sweating, the type of training, and the length and intensity of the training. The purpose of hydration during the training is to prevent dehydration by > 2% of body weight. In some sports, due to their specificity, the ability to swim is limited (football, running can be long). Standard fluid intensity, which is up to 3 to 4 hours, should be achieved during training, or even 0.4 to 0.0 litres per litre.

4. After training

After activity, when dehydration is severe (> 5% of body weight) or rapid hydration is required (< 24 h before activity or a match), about 1.5 l of fluid per 1 kg of lost body weight should be taken. When filling up the losses, the greatest attention should be paid to salt and chlorine, which account for 90% of the lost electrolytes. Another often overlooked active ingredient is potassium; its extraction may be linked to the production of meat crumbs.

5. Control your body

Body weight in active people who maintain a steady energy balance may reflect fluid fluctuations. This parameter is ideal as an indicator of fluid loss during activity. The color of urine matches well with the state of hydration. Of course, it should be remembered that some medicines and food ingredients can change the color of the urine. There are several ways to assess the body's water level. Regular monitoring of body weight in the morning can help observe fluid shortages.

6. Too much fluid

Recreational athletes are more prone to obesity than professional athletes, due to lower physical activity and lower fluid loss afterwards, and women due to a lower body weight (low sweat rate).

7. It's very gentle

(approximately 12% of body weight): feeling thirsty, headache, weakness, dizziness, tiredness and drowsiness.

8. In the middle

(approximately 4% of body weight): dry mouth, nausea or vomiting, drowsiness, rapid heartbeat, reduced skin elasticity;.

9. It's hard, you know

In the short term (12 days) every kilogram of loss is likely to be water. Weigh before training, monitor body weight every quarter at any time of the year. Driving in a heated car can increase the speed of sweating. Drivers' dehydration has been shown to increase the number of mistakes they make.