Hydration is an important component of sports performance, and is also extremely important for recovery afterward. Dehydration can be caused by many different factors for people of all ages, the main ones being vomiting/diarrhoea, excessive sweating and fever. In this article we are going to focus on athletes and sports where the main cause of dehydration is excessive sweating due to vigorous activity. But first let’s look at the scientific definition of dehydration:
Dehydration occurs when you use or lose more fluid than you take in, and your body doesn’t have enough water and other fluids to perform its normal functions. If you do not replace the lost fluid, you will become dehydrated.
Dehydration can happen in any age group if you don’t drink enough water during hot weather — especially if you’re exercising vigorously.
Some common symptoms of dehydration are:
- extreme thirst
- less frequent urination
- dark urine
information taken from Mayo Clinic
hydration in sports
Whether you’re a serious athlete or exercise just for fun, staying hydrated is important. Your body is made up of 60% water, loss as little as 2% can cause muscle fatigue, loss of coordination, inability to regulate body temperature, heat illness, cramps, heat exhaustion, decreased energy and athletic performance. could. If you are exercising in hot weather or indoors it can be very easy to lose 2% of body water.
Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you are not hydrated, your body cannot perform at its highest level. Most people can tell if they are becoming dehydrated from thirst, but depending on the temperature and level of exercise, it may be too late. An easy way to make sure you’re staying properly hydrated is to check your urine; if your urine is usually colorless or pale yellow, you’re probably well hydrated. Dark yellow or amber colored urine can be a sign of dehydration.
Good hydration means getting the right amount of water before, during and after exercise. So let’s start with prevention:
To prevent dehydration, drink plenty of fluids and eat foods high in water, such as fruits and vegetables. Your thirst is always a good barometer so refer to the daily guidelines for water consumption and be sure to increase it the day or morning before a run, match or vigorous exercise. If you’re training in a hot environment, you’ll need to compensate more. avoid heat exhaustion
During activity, replenish fluids at regular intervals and continue to drink water or other fluids after you are finished.
Food/beverage other than water
In addition to plain water, try to eat fruits or vegetables with high water content, drink milk as well as whether it is more effective than sports drinks or not.
One of the best-known rehydration methods is the intake of oral rehydration salts, commonly referred to as ORS. The formula is a mixture of salt, essential minerals and glucose to add water to the electrolyte mix that the body needs for rapid effective rehydration. One product we love and that we’ve tried and tested is ORS hydration pills. These soluble hydration products are based on the World Health Organization’s oral rehydration formula that is scientifically proven to provide faster, more effective hydration. They also have added magnesium and vitamin D to reduce fatigue and support muscle recovery.
Lastly avoid alcohol and caffeine which can have a diuretic effect on your body, which means you may have to urinate more often.
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