Hydration and sport performance

Today I’m studying hydration and I thought I’d share a few of the most important and interesting things:

  • Sweating is good – it means that your body is thermoregulating properly, so the more sweat the better, all you need to do it make sure you replace the fluid lost afterwards
  • When you are dehydrated, concentrate on replacing water first – relatively few electrolytes are lost in sweat and concentrated sports drinks slow down water release to the cells
  • Always begin exercise in a hydrated state – dehydration impairs performance, reduces time to fatigue, impairs thermoregulation and makes your heart have to work harder
  • In normal temperatures a sedentary person requires 2L of water per day, whilst an active individual requires 4L per day.
  • 2-3ml per kg body weight is recommended every 20-30 minutes during exercise lasting more than one hour
  • The volume of fluid ingested post-exercise should be at least 50% more than the volume lost in sweat to ensure recovery and rehydration
  • The addition of sodium to rehydration drinks, should it be used, improves fluid retention

 

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