Fluids And Hydration :: essays research papers

How important be unstables? Fluid replacement is probably the nigh important nutritionalconcern for athletes. Approximately 60% of your carcass weightiness iswater. As you exercise, fluid is missed through your skin as worn spot andthrough your lungs when you breathe. If this fluid is not replacedat regular intervals during exercise, you can pay off dehydrated. When you atomic number 18 dehydrated, you have a smaller volume of blood move through your carcass. Consequently, the amount of bloodyour heart pumps with each beat decreases and your utilisationmuscles do not receive enough oxygen from your blood. Soon exhaustion sets in and your athletic performance suffers. If you have lost as pocketable as 2% of your body weight due todehydration, it can adversely affect your athletic performance. Forexample, if you are a 150-pound athlete and you lose 3 poundsduring a exercise, your performance will start to suffer unless youreplace the fluid you have lost. Proper fluid repl acement is the keyto blocking dehydration and reducing the risk of heat injuryduring training and competition. How can I prevent dehydration? The best way to prevent dehydration is to maintain body fluidlevels by drinking plenty of fluids before, during, and after aworkout or race. Often athletes are not aware that they are losingbody fluid or that their performance is being impacted bydehydration. If you are not sure how much fluid to drink, you can monitor yourhydration exploitation one of these methods. 1.Weight Weigh yourself before practice and again after practice.For all(prenominal) pound you lose during the workout you will need todrink 2 cups of fluid to rehydrate your body. 2.Urine coloration Check the color of your urine. If it is a dark lucky colorlike apple juice, you are dehydrated. If you are well hydrated, thecolor of your urine will look like pale lemonade. Thirst is not an accurate indicator of how much fluid you have lost.If you wait until you are thirsty to replenish body fluids, then youare already dehydrated. just about people do not become thirsty untilthey have lost more than 2% of their body weight. And if you onlydrink enough to get rid of your thirst, you may still be dehydrated. Keep a water bottlefulful available when working out and drink as oftenas you want, ideally every 15 to 30 minutes. High school and junior(a)high school athletes can bring a water bottle to school and drinkbetween classes and during breaks so they show up at workoutshydrated. What about sport drinks? Researchers have found that sports drinks containing between 6%