During exercise, there is a significant loss of water and minerals. Therefore, adequate hydration before, during and after training is essential to avoid putting physical performance and health at risk. Stay hydrated and enjoy your workouts.
Hydration is one of the most important aspects before, during and after any physical activity. Water is the largest component of the human body, taking up between 45% and 70% of its volume, and plays a very important role in regulating the body temperature.
During workouts, the perspiration rate is highly liquid per hour of exercise, depending on rhythm and intensity.
Dehydration, resulting from the loss of water from sweat, causes a series of changes, such as increase in heart rate, increase in respiration and blood concentration, loss of blood volume, difficulties in moving and walking, and a tingling sensation in the hands and feet. All of the reserves of glycogen, lipids and about half of the body’s protein may also be lost without real danger to life, but when water lost through dehydration exceeds 7%, there is a rise in temperature and, as a result, there is an overheating of some tissues, and thermal shock may occur. Thus, for the body to functional properly, you must replace the water and mineral salts that were lost, to provide a balance between their entry and exit.
HUDRATION GUIDELINES FOR PHYSCIAL EXERCISE
Drink two to three glasses of water (400-600 ml), about one or two hours in advance, to promote suitable hydration so that the extra water ingested can be excreted.
If physical exercise lasts less than an hour, you should drink about one glass of water every 12/20 minutes, if the workouts are longer than one hour, and of moderate to high intensity, you should drink about 100-250 ml of isotonic drinks every 15/20 minutes.
Drink three glasses of water or 600-700 ml of isotonic drink (the latter, if the workout has been of moderate to high intensity), for every 500 grams lost.
WATER OR ISOTONIC DRINKS?
The type of hydration during the practice of sports depends on the intensity of the effort, the length of the exercise and the state of hydration before the start of exercise. For someone who goes to the gym regularly, and does not work out more than one hour, water is sufficient. On the other hand, drinking isotonic drinks during the workout may improve performance in physical activities of intermittent intensity lasting over one hour.
SYMPTOMS OF DEHYDRATION
- CELLULAR DEHUDRATION
- MENTAL AND PHYSICAL TIREDNESS
- A FEELING OF INCREASED BODY TEMPERATURE
- VERTIGO, DIZZINESS
- NAUSEA OR VOMITTING
- VISUAL AND AUDITORY CHANGES