It is not acceptable the lack of hydration if we are enjoying our favorite sport; and more still if it takes preparing long that “big event”. These hyperthermia-related problems are varied, depending on the consequences at the metabolic level that occur in the body.
We will cite some of the more common in these problems months in which high temperatures make much dent.
Heatstroke is a multi-organ failure that is given by an excessive heat exposure, while generating one sweating enough to lower the temperature. And for heat syncope occurs by a blood supply insufficient in the brain with the possibility of losing consciousness, due to changes in volume due to the excessive heat and the increase in peripheral circulation. To prevent them, we must be well hydrated before prolonged exposure to high temperatures, and if it is to exercise of long duration, dose intake.
Cramps and heat exhaustion occur in people who do hard work that are not used (for example, a runner started pointing to a popular summer race and wants to give his maximum) and are due to a loss of electrolytes, such as sodium, magnesium and potassium, in the muscles, produced by an intense exercise and excessive sweating. To avoid them, you should drink fluids containing amounts of these minerals.
Of these lines, we conclude that the proper hydration must take into account two basic aspects: the dosage of oral intake of fluids and the composition of the liquid ingested.
Fluid intake helps all kinds of performance, but here we will focus on the physical practice our favorite sport-oriented. There are many studies that confirm this fact, and are related to the concept of “cooling” of the body (we refer to cells) to slow the increase in body temperature, lengthen the time optimal performance and attrition, and of course to prevent these fatal mistakes before commented.
On the other hand, provide water to the extracellular environment is related to the prevention of many diseases, including cancer.
The key is evenly hydrate: drink more when more fluid is lost and eat less when you lose less. The proper reading is balanced (the amount you need) at each time (in short periods of time).
In this way, before exercise should not be drinking plenty of fluids trying to accumulate in the “deposits”, because that is functionally wrong. The body uses fluids over a period of time if you need them, and if not, discarded them through the urine.
It’s being properly hydrated in the starting gun, and this is achieved easily with meals including their liquid intake, up to two hours before the start of the test. And take about 500 ml for greater than 10 km efforts, as it razonará in the following entry.
Optimal hydration status can be checked easily in urine color and supplied by water bottles provided by Waterbottlesshop: almost transparent or slightly with its color.
An overload resulting in further loss of sodium and potassium. And the only way to retain fluid for a while is drinking beverages with high (7%) content in sodium. This is an insignificant increase of 1% in a corridor of approximately 70 kl with an average of 65% of body water.
After the competition and recovery period, drinking enough fluids during one or two hours and again check your correct color remains the most practical way. If it contains sodium, it will reduce the loss of urine and improve body hydration.
Upcoming publications will provide the keys to proper hydration during exercise, giving special importance to the proper dosificaci and providing measurements of rates of absorption and release of fluids that must be considered in order to properly provide our body fluid and so make sure to be able to train and compete with heat without harm to our health. There I hope.
For a healthy and quality physical practice.