On average, the human body is 80% water. The brain is 75 to 85 percent water, and the muscles are 70 percent water, and this reserve must always be kept in the same balance. In particular, water plays an important role in the stable functioning of the thermoregulatory system in the body of athletes.
The average person needs to consume 2 liters of water per day to maintain balance in the body. Experts recommend that athletes drink an average of 4 liters of water during the summer. This is because when athletes do strenuous exercise, the body's need for water increases. Therefore, the athlete should never refrain from water.
Here are some practical tips for athletes on fluid intake:
Drink 500 ml of fluid two hours before a workout or competition, as the body needs to be saturated with the water it needs before loading.
It is recommended to consume 150-300 ml of fluid every 15-20 minutes during exercise, because the intensity of fluid absorption during exercise is about 10-15 ml per 1 kg of body weight.
Exercising in high temperatures or humidity requires more fluids than usual.
The feeling of thirst during exercise is not a reliable indicator of the body's need for fluids, and the feeling of thirst during physical activity may reflect a 2% decrease in body weight.
Carbonated water (4-8%, ie 40-80 g of carbohydrates per liter of water) consumed during exercise provides the body with energy and fluid, which does not disrupt the absorption of fluid in the body, and fructose is not the main source of carbohydrates.
After exercise, it is recommended to drink 1 liter of fluid per 1 kg of "lost" body weight, and again to drink another 250-500 ml of water to cover the fluid excreted in the urine.
Arbitrary consumption of slightly salty, cool (10-12 ° C), fragrant beverages, as well as sweeter beverages can increase the demand for fluids.
Sodium, potassium, and chlorine ions are the main electrolytes that are excreted through sweat; To make up for their loss, you can drink special "sports" drinks or add a little salt to your postprandial fluids and eat potassium-rich foods (such as bananas, oranges, citrus juices, and vegetables).
After exercise, carbohydrate-electrolyte water or beverages should be used to restore the body's fluid balance. Alcohol and caffeinated beverages can increase the flow of fluid out of the body, so it is not effective enough to restore balance. When the body is sufficiently hydrated, a large amount of urine is excreted and turns pale yellow.
Consumption of carbonated beverages is strictly prohibited. Athletes are not allowed to drink Coke, Fanta and other carbonated beverages.