SUFFICIENT WATER CONSUMPTION MEANS MORE PERFORMANCE AND MORE SUCCESS.
If we consider that more than half of the human body consists of water, to maintain the body’s water balance; It is extremely important for the vital activities of cells and the fulfillment of body functions. The water rate of the athletes should be 5% higher than normal.
Replacing the lost fluid in athletes as soon as possible; It is important in terms of preventing injury, delaying muscle pain, increasing performance by delaying fatigue.
In order to purify the body from toxins and to maintain the body’s heat balance, approximately 2.5 liters of water is lost through urine, feces, sweat and respiration. These amounts are even higher for athletes.
WHAT HAPPENS IN LIQUID LOSSES?
A decrease in endurance occurs when approximately 1.5 liters of water, which is 2% of body weight, is lost. drink water It will be alright.When water loss of 4% (approximately 3 liters) there is a decrease in the power, drink water immediately. does not improve.
In case of further increase in fluid loss, decrease in blood pressure, loss of concentration and delay in movement begin. If the loss of fluid has occurred in a hot environment, serious problems such as heat stroke and heat shock occur.
The feeling of thirst only occurs when there is a loss of 0.5-1 kg of water, so it is necessary to drink water. feeling thirstyshould not be expected.
AMOUNT AND TIME OF WATER RECEIVED BY ATHLETES
- At the last meal before exercise: 2-2.5 glasses
- 30 minutes before exercise: 1 cup
- During exercise: 1 glass of water every 15-20 minutes.
- After exercise: 450 cc for every ½ kg loss cool water should be drunk. Because cool water is absorbed faster.
In fact, the main logic here is to determine the body weight before and after the activity and drink as much water as the difference.
Another criterion for the amount of water after exercise was the color of the urine. r. It is recommended that the athlete drink water until the color of the urine becomes clear. first thing in the morning
You can also understand your acid load by looking at your urine.
Light yellow, odorless urine it is alkaline.
Medium yellow low-smelling urine it is less acidic.
If your urine is very dark in color and has a strong odor
you have high aciditymeans.
HOW SHOULD THE LIQUID BE DRINKED?
For short workouts only drinking water enough. Sports drinks, prolonged (more than 60 minutes) in endurance exercises should be preferred. Because the carbohydrate in its composition contributes to the renewal of the body’s glycogen stores, and to the regulation of fluid balance and temperature with the electrolytes it contains.
The liquid that the athlete will drink should contain 6-8% carbohydrates. Excess sugary drinks delay water absorption. During intense activities, 150 ml should be consumed every 30 minutes.
2-3 meals per liter of water spoon of honey and juice of half a lemonThis drink can be prepared by
Especially for thermoregulation (balancing increased body temperature) during and after exercise. cool waterit’s good to drink 8-12 degreesrecommended).
DO Caffeine AND ALCOHOLIC BEVERAGES REPLACE WATER?
They are not the right choice to meet fluid needs. Caffeine and alcohol increase the amount of urine due to their diuretic effect and increase the amount of water lost.
Alcohol; cannot provide the energy needed for muscle fuel. It breaks coordination. By reducing the serum testosterone level, it causes a decrease in lean tissue, that is, muscle mass. Even within a few days after consumption, reaction time and mental alertness are impaired, increasing the risk of injury.
A STUDY EXAMPLE
During the test, the external temperature is 20 C. The test was terminated when the runner became exhausted. No fluid intake during the loading period resulted in a higher heart rate (HR). HR continued at a constant rate when the test subject drank 250 ml of water every 15 minutes. When the person takes fluids, stamina (stamina) is increased. Because the loss of water causes a decrease in the circulating blood volume and the amount of blood entering the heart decreases.
This decreasing input in heart rate (HR)by increasing
tries to meet. Therefore dehydration heart
increase in stroke rateit causes.
- Before you feel thirsty, you should drink water little and often. It is important to drink fluids during the match as well as before and after the match.
- Avoid alcoholic and caffeinated beverages with high sugar content. Cool, low-sugar fruit juices and water are the ideal drinks to meet fluid requirements.
- There is a loss of electrolytes with sweat, but very little compared to water. Electrolyte loss can be compensated by adding a glass of juice and a little salt to meals after the match.