Water makes up approximately 50-60% of body mass. The percentage of water in a professional athlete’s body is generally higher than that in a non-athlete’s body.
Water serves many essential roles in the body, including:
During physical activity, especially high-intensity training and competitions, the body loses fluids through sweating. Inadequate hydration can lead to reduced athletic performance.Water and ThermoregulationWater plays a critical role in thermoregulation.
During high-intensity training, muscle temperature can increase by 1°C per minute. In response, the body initiates several physiological mechanisms to dissipate heat, with sweating being one of the primary methods.Evaporating 1 liter of sweat removes approximately 573 kCal of heat from the body.
Dehydration levels are categorized as follows:
Proper hydration involves not only replenishing water but also balancing electrolytes and minerals. Maintaining a state of euhydration after physical activity is crucial.
Athletes should replace both electrolytes and water to reduce the risk of muscle cramps and dehydration. Sodium, a key electrolyte lost through sweat, must be restored to maintain optimal hydration. Sodium also plays a vital role in osmoregulation, allowing cells to retain the proper fluid balance, essential for muscle function.
Hydrating with drinks rich in antioxidants, such as vitamin C, is beneficial as exercise generates harmful metabolites that need to be eliminated.
Fluid loss during exercise depends on various factors, such as:
To determine your exact hydration requirements during physical activity, consult a physician or sports nutritionist.
Helpful Tips
"Eat your water": This concept emphasizes hydration through water-rich fruits and vegetables, promoting a healthy diet and hydration simultaneously.
Monitor urine color: This simple method can serve as a guideline for hydration levels. While it doesn’t provide the biochemical composition of urine, it can help you track your hydration status.
Note: Certain medications, diarrhea, vomiting, alcohol, and caffeine can increase the risk of dehydration.
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