Typically, the human body loses every day more than half a liter of water through perspiration and respiration. At higher temperatures or intense exercise, the loss could increase to half a liter, and even that results in significant dehydration of the body, which should compensate for the use of water or fluids containing sodium and potassium salts.
According to the European Institute of hydration, where dehydration of more than about 1-3% of body weight, physical human performance is significantly reduced. A more severe dehydration – is dangerous to health.
People who are engaged in fitness should always follow the proper hydration, and this should be done in the following stages of sports:
Prior to exercise 1-2 hours before exercise is recommended to drink about 400-600 ml of water or drinks to prepare the body for physical activity, having adequate hydration. This prevents an athlete from a sharp increase in body temperature and reduces pain and fatigue.
During exercise, athletes should start taking liquids as early as possible and drink at regular intervals in order to compensate for time loss of moisture and salts from the sweat and breath and maintain a constant level of glucose in the blood.
Hydration after exercise is important for the early restoration of power and the athlete should begin as soon as possible.
Is it better to take to prevent dehydration during fitness – water or isotonic drinks?
In the case of light or moderate physical activity on the degree of exercise (less than one and a half hours), there is nothing better and more natural than water, because the body absorbs it more quickly. It may be cool, but very cold water is better not to drink. Dear readers, if you’re reading this site is not the Embassy of Medicine, she is taken there is incompetent.
Various sports drinks are a good alternative when performing intense exercise for a long time. These drinks are designed to quickly replenish lost energy, water and mineral salts, because they contain simple carbohydrates (fructose, glucose, sucrose) and polysaccharides (starch and maltose), sodium, potassium, magnesium, calcium, and chlorides and phosphates – all what is needed for rapid recovery of disturbed as a result of exercise of water – electrolyte balance in the body. People who suffer from hypertension, should refrain from the use of these energy drinks.
Fitness – trainers of the Embassy of Medicine recommended in sports to keep in mind several factors that can lead to excessive loss of body fluids and cause dehydration.
More water and mineral salts lost by the body when an athlete is training in hot or humid environment. To avoid this, the summer is better to do it in the morning or late at night.
Sportswear should be comfortable and adequate. It should be made of materials that allow the body to “breathe” freely passing through the moisture when sweating.
The hot sun is always provokes a great loss of fluid, so never forget a hat to protect from overheating.
Acceptance of diuretics may also contribute to rapid dehydration during fitness classes, so if you are taking any medication, consult with your doctor.