Dehydration (loss of fluid in the body) in athletes is an important phenomenon that not only reduces performance but also leads to serious and vital health problems and even death. In competitions and training that require long-term endurance, monitoring the athlete's hydration level and ensuring hydration plays a very important role in maximizing performance. Weight changes, some blood values and urine parameters provide clues in determining fluid levels in the body.
IMPORTANCE OF FLUID AND ELECTROLYTE IN METABOLISM
The most important chemical compound of human metabolism is water and it accounts for as much as 60%. While it is possible to survive for a long time without consuming food, it is only possible to survive for a few days without water. The total fluid in metabolism consists of 2 parts: intracellular and extracellular. Vital functions are possible with the balance of intracellular and extracellular fluid. This balance is provided by potassium, sodium, and some other minerals and protein, called electrolytes.
Water, which is of vital importance, is a very necessary component for the body in regulating body temperature, maintaining blood volume and preventing muscle contractions. Therefore, it must be kept at sufficient levels in the body. In this regard, it is very important that the fluid excreted from the body and the fluid taken in are equal in amount. Under normal conditions, in a healthy person, a total of 2500 ml of fluid is excreted from the body within 24 hours (in one day), 500 ml through the skin, 400 ml through breathing, 1500 ml through urine, and 100 ml through the intestines.
EFFECTS OF DEHYDRATION ON PERFORMANCE
Although it varies seasonally, hot and humid conditions can increase the sweating rate up to 3 liters per hour. This causes fluid loss equivalent to 1-8% from the body. Increased electrolyte loss along with fluid loss will bring health and performance problems. Research shows that if fluid loss of 1-2% of body weight is lost, serious decreases in performance are noted. If more fluid loss occurs than these rates, the risk of experiencing stomach and intestinal problems such as nausea, vomiting, and diarrhea during exercise increases. is flowing.
Dehydration causes decrease in blood volume, difficulty in concentration, dizziness, deterioration of mental functions and heart spasm. This situation will naturally negatively affect the athlete's performance. Considering that mental concentration and a sharp state of mind are required during cycling races or training that require intense physical strength and endurance, the importance of water balance increases even more. In fact, impairment of mental functions is of particular importance in sports that require high concentration, such as chess.
REPLACE LOST FLUID
In order to minimize the negative effects of fluid loss during exercise, it is necessary to program fluid intake well before and after exercise. Our primary goal is to prevent dehydration that may occur during exercise and to replace the lost fluid and ensure adequate fluid intake before the next exercise. Fluid support should be provided before the feeling of thirst begins in athletes. Because the feeling of thirst begins after dehydration
. Before dehydration begins, the athlete must consume enough water and adequate fluid intake must be ensured before starting exercise and competition. Consuming fluid during exercise will prevent loss of performance caused by dehydration, and fluid consumed after exercise will also help you recover. The American College of Sports Medicine (ACSM) states that consuming at least 500ml of fluid in the 2 hours before exercise provides the fluid required to ensure optimal hydration and provides the opportunity to excrete excess fluid through urine. In addition, the athlete's body weight should also be taken into account in fluid intake, and it should be known that the amount of fluid that an athlete who is overweight increases. However, it should not be forgotten that the amount of fluid that should be consumed and when to consume it varies from person to person and from sport to sport. Exercise should always be started after consuming a sufficient level of water. Consuming excessive amounts of fluid before exercise has little effect on performance and can cause bloating. sp; should also be taken into consideration.
There are many beverages that can meet fluid needs. However, depending on the sport you do, you need to know what the right drink is for you. Drinking water is a good alternative for low intensity and short duration sports. However, for sports that require endurance and high intensity, it would be more advantageous to choose drinks enriched with electrolytes such as carbohydrates and sodium (sports drinks). Electrolytes, such as sodium, lost through sweating, are taken into the body with sports drinks, stimulating the feeling of thirst, increasing fluid intake, and contributing to fluid balance along with fluid retention in the body. The carbohydrates they contain enhance the taste of beverages, making them easier to consume and providing a source of energy for the muscles. On the other hand, the amount of carbohydrates in athletes' drinks should be between 5-8%. It is known that sports drinks containing more than 10% carbohydrates increase the effects of dehydration.
It should be noted that energy drinks are not sports drinks. Energy drinks cause blood sugar to rise and fall rapidly due to the simple sugar they contain. They also have high caffeine content. This may cause negative health consequences. However, caffeine is not considered a prohibited substance by the Anti-Doping Agency, and its use in appropriate doses (75-200mg per day) appears to contribute to the maintenance of performance. However, it is beneficial for athletes to consult a dietician regarding maximum caffeine consumption.
Alcohol should not be consumed before and after the competition, as it will prevent the athlete from hydrating, damage the recovery phase, which is vital after sports, and negatively affect mental functions.
ASSESSMENT OF HYDRATION LEVEL
The most commonly used methods to determine the hydration level in athletes; Urine osmolality, urine specific gravity and color, plasma osmolality and changes in body weight. Urine osmolality is a common indicator of hydration level in athletes. It is a method used as bsp;. Urine specific density is measured with an osmometer device. In order for this method to give accurate results, a trained person must use a freezing point osmometer device. Accurate results regarding body fluid level can be obtained by using the first urine sample of the morning. Urine osmolality greater than nine hundred milliosms/kg is considered an indicator of hypohydration. Urine is a solution of water and other different substances. As the urine volume decreases, the density of these substances increases, which is a sign of dehydration. Darkened urine color is the easiest method to detect dehydration. In this way, the athlete can maintain his own control in his daily life. For most healthy individuals, clear or light-colored urine indicates adequate fluid intake, while dark yellow or amber urine indicates dehydration. Infrequent urination and low urine volume also indicate inadequate fluid intake. If your urine just looks darker than normal, you're probably dehydrated. The concentration of the compound in your urine causes the urine to appear dark.
Changes in plasma osmolality and sodium density are also used to evaluate the hydration status of athletes. A significant increase in both plasma sodium level and osmolality is observed in dehydrated individuals. In normal situations, plasma osmolality should be between 280-294mOsm/kg.
Sudden changes in body weight during exercise are usually due to fluid loss through sweating. Each 1ml of sweat loss is equivalent to 1g of body weight loss. Long-term exercises, especially in hot environmental conditions, cause fluid loss from the body. This not only reduces the athlete's performance, but can also pose a health risk by causing the body temperature to rise above normal (> 37.5 degrees Celsius). Fatal cases may occur when long-term and challenging sports conditions in hot weather conditions are combined with the person's health condition and nutritional habits. For example, British athlete Tom Si in the 1967 Tour de France While MPson was racing despite his health problems, he collapsed and died in the 13th stage, one of the most difficult stages of the race. In the post-mortem autopsy, it was stated that the athlete was dehydrated as a result of diarrhea due to amphetamine and alcohol use and had a heart attack due to the heat and fatigue.
The change in weight should be observed immediately after exercise to determine the amount of fluid lost. In the post-exercise phase (recovery phase), 125-150% fluid consumption should be calculated from the amount of fluid lost within 2-6 hours. For example; In case of 1kg weight loss, it would be appropriate to consume 1250-1500ml of liquid.
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