Hydration, very important to the exercise!
One of the most common mistakes of the athlete is not adequately replace fluid losses resulting from the own physical exercise. The human body is constantly losing liquid. In normal conditions an adult person loses, the day, about 2.5 litres of water.
Of this amount, approximately half a litre is lost through sweating. The rest is removed through respiration, in the form of water vapour, urine and feces. This continuous loss of water should be replaced, and this is done through the food (most of the foods are rich in water), and through, of course, the beverage.
In the case of the sportsman, water losses are greater because the sweating and breathing, loss of water, are more intense.
When it’s a sport in the open air, the air causes a rapid evaporation of the sweat from the skin, loss is even greater and, what is more serious, the perception of sweating can be smaller and give the false impression that the fluid loss is not so intense.
Thirst must be prevented!
During intense exercise practice, the sensation of thirst arises when dangerous dehydration process has already begun. It is estimated that when it begins to appear the first sensation of thirst, the body already has “sudado”, approximately 1% of their body weight.
If an athlete lost more than 2% of its weight (1.4 kg for a 70 kg individual) by dehydration, it is estimated that their physical performance may decrease up to 20%. If dehydration continues, problems increase in rapid negative progression and from 8% of dehydration may occur the so-called ‘heat stroke”or heat stroke as well as the ‘heat exhaustion” or heat exhaustion, which can be deadly to not be treated quickly and properly.
It is necessary to drink enough before starting the exercise, to start this exercise with an adequate hydration.
The population in general is advised to by each calorie consumed drink, approximately, 1 tsp or ml of water. Thus a 2,000 calorie diet requires approximately two litres of water. These two litres, food of the own diet (fruits, vegetables, soups, etc.) bring, about half, so the need to drink water will be a litre.
As mentioned previously, the sportsman, to have increased water losses, requires a further revival of the same. This replacement must be very frequent, in small quantities, some 150 cc and the range of 10 to 15 minutes. This ensures that the water losses are rapidly replenished.
Water and something else…?
Not only water is lost through sweating but that turn the body loses a number of (chlorine, sodium, potassium, calcium, magnesium) electrolytes, and vitamins. The lack of electrolytes is not a
problem when exercise lasts less than an hour, that a piece of fruit or juice fully replenished the losses caused by sweating. For example, a glass of fresh orange juice replaces potassium lost by 2 – 3 liters of sweat.
Episodes sport specific and short, natural water and fresh, to a minor to the environmental temperature (between 10 to 15 ? C), is, for many specialists, the best, and that the body absorbs more quickly and better. When exercise is intense, and in conditions of high temperatures and high humidity, are interesting isotonics preparations, in addition to replenish water, troop electrolytes lost through sweat, primarily sodium and potassium. These drinks also contain sugar, in the form of polymers of glucose (maltodextrines). These sugars are quickly into the bloodstream.
In the exercise of competition of short duration are prioritized the isotonic with low content of carbohydrates, approximately 5-6%, while the special preparations, in the case of long-term exercises, tend to have a greater concentration of sugars, approximately between 10 to 15%.
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