The Importance of Water for Athletes

ADEQUATE WATER CONSUMPTION MEANS MORE PERFORMANCE AND MORE SUCCESS.

Considering that more than half of the human body consists of water, maintaining the body's water balance; It is extremely important for the vital activities of cells and body functions. The water content of athletes should be 5% higher than normal.

The fluid lost in athletes should be replaced as soon as possible; It is important for preventing injury, delaying muscle pain, and increasing performance by delaying fatigue.

To purify the body from toxins and to maintain the body's temperature balance, approximately 2.5 liters of water are lost in total through urine, feces, sweat and respiration. These amounts are even higher for athletes.

WHAT HAPPENS IN FLUID LOSS?

When there is a water loss of approximately 1.5 liters, which is 2% of the body weight, there is a decrease in endurance. It gets better when you drink water. When there is a 4% water loss (about 3 liters), there is a decrease in strength, it does not recover immediately when you drink water.

If the fluid loss increases further, there is a decrease in blood pressure, decreased concentration. Loss and movement delay begin. If fluid loss occurs in a hot environment, serious problems such as heatstroke and heat shock occur.

The feeling of thirst occurs only when there is 0.5-1 kg of water loss, so one should not wait for a feeling of thirst to drink water.

 

Amount AND TIME OF WATER TO BE TAKEN BY ATHLETES

• In the last meal before exercise: 2-2.5 glasses

• 30 minutes before exercise: 1 glass of water
• During exercise: 1 glass of water every 15 – 20 minutes
• After exercise: 450 cc for every ½ kg loss Strong>cool water should be drunk. Because cool water is absorbed faster.

Actually, the main logic here is to determine the body weight before and after the activity and drink the difference in water.

Another criterion for the amount of water after exercise is the amount of urine. It is recommended that the athlete drinks water until the color of the urine becomes light. You can understand your acid load by looking at your urine first thing in the morning.

Light yellow, odorless urine&nb sp;is alkaline.

Medium yellow urine with little odor isslightly acidic.

If the color of your urine is very dark and its smell is very strong

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It means that your acidity is high.

 

WHAT SHOULD THE LIQUID TO BE DRINKABLE?

For short exercises, just drinking water is enough. Sports drinks should be preferred for long-lasting (more than 60 minutes) endurance exercises. Because the carbohydrates in its composition contribute to the renewal of the body's glycogen stores and to fluid balance and temperature regulation with the electrolytes it contains.

The liquid the athlete drinks should contain 6-8% carbohydrates. Excessive sugary drinks delay water absorption. During intense activities, 150 ml should be consumed every 30 minutes.

This drink can be prepared by adding 2-3 tablespoons of honey and half lemon juice to 1 liter of water.

During and after exercise. For thermoregulation (balancing the increased body temperature), it is especially useful to drink cool water (8-12 degrees is recommended).

CAFFEINE AND ALCOHOL. CAN BEVERAGES REPLACE WATER?

They are not the right choice to meet fluid needs. Caffeine and alcohol increase the amount of urine due to their diuretic effect and increase the amount of water lost.

Alcohol; cannot provide the energy necessary for muscle fuel. It disrupts coordination. By decreasing the serum testosterone level, it causes a decrease in lean tissue, that is, muscle mass. Even within a few days after consumption, reaction time and mental alertness deteriorate, increasing the risk of injury.

A STUDY EXAMPLE

The outside temperature was 20 C during the test. The test was terminated when the runner became exhausted. Not taking any liquid during the load caused a higher heart rate (HR). HR continued at a constant rate when the test subject drank 250 ml of water every 15 minutes. When a person drinks fluids, his stamina (endurance) increases. Because water loss causes a decrease in circulating blood volume and the amount of blood entering the heart decreases.

This decreased inputheart rate. It tries to be met by increasing the speed (HR). Therefore, water loss causes heart

increase in heart rate.

RESULT!!!

Before you feel thirsty, you should drink water in small and frequent intervals. It is important to consume fluids during the match as well as before and after the match.

Drinks with high sugar content, alcohol and caffeine should be avoided. Cool, low-sugar fruit juices and water are the most ideal drinks to meet fluid needs.

Electrolyte loss occurs through sweat, but it is very small compared to water. Electrolyte loss can be compensated by drinking a glass of fruit juice after the match and adding some salt to meals.

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