HYDRATION IS AS IMPORTANT FOR PERFORMANCE AS IT IS FOR HEALTH.
Hydration is an important support for the performance of people who exercise regularly. Henry David Thoreau “Water is the only drink for a wise man.” he said.
The health benefits of water can be listed as follows;
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It regulates body temperature.
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Mouth, eye and Moisturizes nasal tissues.
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Provides lubrication of joints.
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Protects organs and tissues.
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Prevents constipation.
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It ensures the excretion of waste materials from the liver and kidneys.
Amount of fluid to be taken per day. It depends on many factors and varies from person to person. The content of daily fluid intake includes water, tea, coffee, soft drinks, water from food, etc. Applies to. In general, 8-10 glasses of water per day (250 ml The water requirement is calculated separately. Calculation of the amount of water required for individuals is (KilosuX 30 ml).
Especially athletes who train 2-3 times a week sweat and lose fluid and electrolytes during exercise. To eliminate this situation, it is necessary to drink extra water. For short-term exercises, for example; 400-600 ml (2-3 glasses) will be enough to replace the water lost during gym training.
Although there is an increase in the amount of water drinking due to increased fluid loss due to sweating in the summer months, water consumption decreases in the winter months. The reasons are;
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If you do sports, changing fluid consumption habits during activity,
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Changes in the feeling of thirst,
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It may be that there is no access to water or that it is forgotten because it is not always in sight.
Another of the biggest mistakes made is WAITING TO BE THIRST TO DRINK WATER. ! Feeling thirsty signals that the body's water content has dropped to 1%. This actually indicates that it is too late to drink water.
How do we understand that the body is dehydrated?
The most practical way is to determine it from the color of the urine. your urine A small amount of water and painful and smelly urine are indicators that the person is dehydrated and needs to consume water.
Advice that can be given to remember to drink water is to drink 1 glass of water before/during the meal/after the meal, every 2 hours throughout the day. Drinking water, setting reminders or alarms for water, using bottles or glasses that encourage water.
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