Hydration and Sports Performance

Hydration and Sports Performance

     

  Hydration is key part in athletic performance, yet most people undergo heat treatment equipment such as suits and sweat and lose weight, unfortunately it only dehydrates the person and the weight loss is short-lived, as what was lost was water and minerals that are vital to continue with physical activity; so it is important to maintain optimal hydration.Sweat is the mechanism that helps regulate body temperature, but if we do not hydrate and fluid loss is very large, athletic performance can decrease by up to 40%.Thirst is a late indicator of dehydration. When we feel thirsty, I start dehydration while back, so you have to anticipate it.Dehydration is measured by body weight loss. Depending on the percentage of weight lost will present different symptoms:

    LOSSES FROM 1 TO 5% OF BODY WEIGHT: cramps, dizziness, fatigue, skin redness, fatigue, increased heart rate, increased body temperature and nausea.
    LOSSES FROM 6 TO 10%: headache, shortness of breath, tingling in legs and arms, difficulty exercising and character clinical symptoms that indicate damage to the central nervous system, liver and kidneys.
    LOSSES FROM 11 TO 20%: heat stroke, which is a clinical symptoms such as deafness, swollen tongue, obscured vision and loss of consciousness, which can even death.

It has been scientifically proven to counter these physiological situations and improve athletic performance, hydration is paramount, but above all, it is necessary to dispense liquids in amount and time; ie, ingestion of these should be before, during and after exercise.There are different types of drinks on the market, but not all are suitable for hydration during exercise.

    Energy drinks give us energy, but have a high amount of carbohydrates that can cause stomach pain and slow the absorption of fluids in the body, when they are exercising.
    Smart drinks or "smart drinks" including vitamins but contain stimulants such as caffeine, taurine and guarana that cause dehydration and stimulate, just wearing body's energy reserves.
    Water is the universal moisturizer and can be used for rehydration during exercise. However, it eliminates the sensation of thirst before it is fully hydrated and no replenishes lost minerals, plus it stimulates faster removal of fluids through urine.
    Sports drinks have been created to quickly rehydrate during exercise. However, not all sports drinks are the same; need to look at the drinks 5 points that are key:· Must have 14g of carbohydrates per 240 ml.· Proper mix of carbohydrates (sucrose, glucose and fructose).Without gas.· Appropriate level of electrolytes (sodium and potassium).Good taste.The drink is used for hydration must be cooler than room temperature, for faster absorption.It is important to hydrate before,during and after exercise:2 hours before


          2 glasses of liquid (½ liter)15 minutes before

         1 glass of liquidDuring

         1 glass every 15 or 20 minutesEnd

         2 or 3 Minimum vessels.Of course this depends on the type of physical activity. A person who exercises only on weekends will not be considered an athlete. To have a good physical condition should exercise at least 3 times a week, 30 to 45 min per day.
Water, drink par excellenceWater is the only essential drink, and quenches thirst better. However, when you sweat a lot or fluids are lost in large numbers is not enough drinking water, since the substances contained in the water are less than those who have sweat and other bodily fluids.Therefore, we must also take other drinks or food to replenish lost minerals. Sports drinks are an option, because its composition is designed to easily replace the minerals lost. The athletes who sweat profusely during exercise, are most often used. Besides water, containing varying amounts of salt, potassium, small amounts of magnesium, calcium and simple and complex carbohydrates.The sugar content is around 60-70 grams per liter, about half that in soft drinks. The main advantage of this type of preparation is quickly replacing lost electrolytes. But they have disadvantages such as adding chemical sweeteners such as aspartame, increasing thirst.You can resort to homemade, if known by knowing the ingredients: a liter of boiling water, a teaspoon of dessert sodium bicarbonate and another of salt, a tablespoon of sugar, and the juice of one or two lemons (depending its size).When drinking liquidsContrary to what some think, drink fluids before, during or after meals does not influence the heat collection. Neither fat nor thin. What happens is that the drink gastric juices are diluted and digestion is delayed. This is the reason why sufferers difficult digestion or heavy they may agree to avoid drinking beverages during or immediately after meals. However, for those who suffer digestive upsets there is a dietary explanation justifying agree not drink fluids before, during or after the meal.Nutritious drinksWhen hydrate our body, we have a wide range of drinks besides water. The differences between each other are remarkable.Fruit juices provide energy in the form of sugars from fruit (mainly fructose), vitamins (C and carotenoids mainly) and minerals (potassium). Commercial juices are an excellent source of nutrients, since progress in manufacturing processes can preserve virtually all the nutrients of fresh fruit. The added sugar is allowed in certain amounts, and should be included as an ingredient on the label. The fresh juices contain the same nutrients that fruit coming but an appreciable amount of fiber that is retained with the pulp, if it is discarded.Nectars obtained from crushed fruits (mashed) to which have been added water, sugar and fruit acids, which provide more calories. The express sweetening of this drink must be taken into account especially by diabetics and those who must control their weight.Vegetable juices, alone (Spain beets or celery (celery) and carrot) or combined with fruit (apple and carrot) or our famous 3 in 1 (carrot, orange and beet), taking advantage of the wealth in minerals from these foods.Soft drinks and empty caloriesThe nutritional value of refreshments is almost nil. The orange and lemon contain (for requirement of the standard) slightly less than 10% juice of these fruits, which is something. In general, soft drinks worth mentioning only the calories of sugar they contain, except for light drinks, which has been replaced by chemical sweeteners sugar.The calories that sodas are "empty", ie, are not accompanied by vitamins and minerals. A can of soda sweetened with sugar contains about 35 grams of this substance (the equivalent of three packets of sugar). The addition of carbon dioxide which dissolves well in water and sugar (between 90 and 135 grams per liter) are common ingredients in cola drinks, tonic and bitters. The first also added caffeine (20 mg / 100 ml) usually come from the kola nut extract, a tropical fruit that contains this exciting substance and phosphoric acid, which precipitates with calcium reduces the absorption of this mineral, so no excessive consumption is recommended, particularly in children given the importance of calcium in the proper bone development.The trend, in addition to the common ingredients, contains extracts of fruit and a small amount of quinine, an alkaloid extracted from the cinchona tree with toning effects. The composition is similar to bitter tonic but contains less quinine and sugar being its characteristic bitter ingredients plant extracts that give them some aperitif and digestive action. However, its high sugar content offset the potential positive effects of plant extracts. Furthermore, some incorporate some degree of alcohol.Moreover, the tea extract is included as an ingredient together with water, lemon juice sugars or sweeteners and other authorized chemicals in tea drinks additives. The main difference with other soft drinks is not carrying carbon dioxide added and are very refreshing but also provide a small dose of theobromine. Anyway, we should not forget the wide range of plants whose taste, aroma and properties can be experienced through various infusions, one way, often more palatable to swallow water.Water is quantitatively the most important component of all living beings.It is essential for the physiological processes of digestion and absorption and elimination of metabolic wastes indigestible and also for the structure and function of the circulatory system. It acts as a transport of nutrients and all body substances and have direct action in conserving body temperature.The loss of 20% of body water can cause death and a loss of 10% causes serious disturbances. You may survive several weeks without food but not without water possible.In the body there is a water reservoir; therefore, the amounts that are lost every 24 hours must be returned to maintain health and efficiency.A recommended daily ration suitable for adults in most cases is from 35 ml / kg adult water to 50-60 ml / kg of water for children.Subjected to all sorts of pressures, present in almost all life processes, water is a dietary factor to consider.Water is a basic necessity for life. Without water, life could not exist. When water is limited to even smaller organisms, they suffer. You are no exception.Young athletes have to grow more. New muscle tissue must be made. The bones need to grow quickly, and with all physical activity, some tissues need to be repaired. All this metabolic activity requires abundant nutrients and requires that energy is transported to body tissues and waste products are expelled from the body. Water allows this to take place. Water is vital for growth, repair, physical activity and body.