Staying hydrated is crucial for everybody, but athletes have an even bigger need to sustain suitable hydration. Water is the most crucial nutrient for life and has a lot of crucial functions including regulating temperature, lubricating joints and carrying nutrients and waste throughout the body.
Remaining hydrated is especially crucial during workouts. Decent fluid intake is crucial to comfort, performance and safety. The longer and more intensely you work out, the more crucial it is to drink the right sort of fluids.
Dehydration Decreases Performance
Studies have determined that athletes who lose as little as 2 percent of their body weight through sweating has a drop in blood volume which drives the heart to work harder to circulate blood. A drop in blood volume might likewise lead to muscle cramps, vertigo, fatigue and heat illness including:
. Heat prostration
. Heat hyperpyrexia
General Causes of Dehydration In Athletes
. Inadequate fluid intake
. Excessive sweating
. Failure to put back fluid losses during and after workouts
. Exercising in dry, hot weather
. Drinking simply when thirsty
Hydration Needs for Athletes
Because there’s wide variance in sweat rates, losses and hydration levels of people, it’s nearly inconceivable to provide particular recommendations or guidelines about the type or amount of fluids athletes should consume.
Finding the correct amount of fluid to drink depends on a variety of separate factors including the length and intensity of work out and other case-by-case differences.
Sports drinks may be helpful to people who are exercising at a high intensity for 60 minutes or more. Fluids providing 60 to 100 calories per 8 ounces helps to provide the needed calories called for uninterrupted performance. It’s truly not necessary to replace losses of sodium, potassium and other electrolytes during workouts since
you’re unlikely to consume your body’s stores of these minerals during normal training. If, however, you find yourself exercising in extreme conditions over 3 or 5 hours (a marathon, Ironman or ultra marathon, for example) you may likely want to add a complex sports drink with electrolytes.