what is the importance of water for athletes during sports

 

Importance fo water

Water is very important in the life of any person, especially an athlete. This substance is the basis of all life on our planet. About 70% of the Earth's surface is covered with water. And the human body itself is more than half water.

Dehydration occurs when we lose more fluid from the body than we take in. This is very bad for our well-being and performance. Fatigue, dizziness, weakness, etc. appear. Water helps maintain normal body temperature, transport nutrients and is also a lubricant in our joints. We sweat (with physical exertion very actively), actively losing water. Obviously, there is a need to restore the water balance. This should be the top priority for an athlete.

Effect of Dehydration

How much and when exactly should you drink water? In fact, there are no hard and fast rules. People are all very different, their training also takes place in different conditions. There are the following factors that affect the norms of water consumption: the intensity of sports, their duration, weather and humidity, the individual rate of perspiration of a person.

Do not rely on your own sense of thirst. It has long been noticed that during physical exertion, people do not drink as much as necessary. It is important to drink before you feel thirsty and after the thrill is gone.

Water Durning traning

Required to drink water before training, during it, and after. Here are some examples to guide you:

for 2 hours before training 500-600 ml;

during training 200-300 ml every 15-20 minutes of training;

after training 250-300 ml of water.

There is another way to determine the rate of water consumption. But it concerns, first of all, long training sessions that take place in the heat. Weigh yourself before class and immediately after. For each kilogram of weight lost, 1 liter of water must be replenished.

What is better - plain, pure water or a special drink for If your workout does not exceed 1 hour, you can limit yourself to water. This will be quite enough, especially if you like to drink clean water. If your classes are very intense, require increased endurance, last more than 1 hour, it is better to use special drinks.

What are they? From a chemical point of view, it is water with electrolytes and carbohydrates dissolved in it. They are designed taking into account the physiology of the body of actively exercising people. Electrolytes regulate fluid balance in and around cells. They are actively excreted from the body with sweat. Carbohydrates are presented in the form of glucose or sucrose. Their content is very small, only 4-10%. The function of carbohydrates is to increase the rate of absorption into the blood fluid.

Many athletes prefer Drinking them is easy and pleasant. An excellent choice for those who are not too fond of plain water.

The athlete's training and nutrition regimen is calculated per minute and per calorie, let's say so. But the mode of water consumption is undeservedly deprived of attention. Meanwhile, insufficient intake of fluid into the body during high physical exertion can cause irreparable harm to the body as a whole. Water makes up 60% of the total share of the human body. With its help, all chemical and physiological processes take place. It is present in the blood of a person, in his kidneys, lungs, heart, and even in the tissues of bones and teeth. The mass fraction of water in the muscles is 75%.

 At high loads, it is primarily liquid that is burned. Muscular activity leads to the loss of 1 liter in just 1 hour. And if you do not make up for this loss in a timely manner, then the work of the lung tissue, the hematopoietic system, and the heart is disrupted. It also has a negative effect on the functioning of the brain.

It is necessary to replenish the loss of fluid in a timely and correct manner. First of all, you need to pay attention to what you drink. Carbonated drinks and natural juices will not make up for the loss of moisture, some of them, on the contrary, will cause a feeling of thirst. People who are actively involved in sports need to drink plain water. But given that tap water in most cases has a terrible composition and quality, it is best to drink bottled water. If this is not possible, then tap water can also be purified. 

For sports complexes where a large number of athletes train at the same time, you can buy water filters in bulk and install them on all sources of drinking water. Pay attention to the temperature of the liquid. Cold can provoke colds, and too warm will exacerbate the desire to drink. Water at room temperature is ideal for replenishing moisture in the body during exercise. 

The right approach to food

It is important to note that you need to make up for losses both before and after classes. For example, bodybuilders drink about a liter of clean water 2 hours before the start of training, during training, and after the same amount. The athlete's diet should also be formed taking into account the body's need for fluid. Some foods contribute to the burning of water in the body, and they should be excluded from the menu completely. Every person associated with sports understands that various chips and crackers, for example, are not suitable for eating or snacking. 

The right approach to food and enough water throughout the day helps to support the body and leads to new victories. Remember that not only exhausting workouts and taking vitamins affect the effectiveness of classes, but also water is the key to your success.