Hydratation

Functions of Water (H2O) in the Body

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.

• Muscles contain ≈ 75% water
• Fat tissue contains ≈ 5% water

Water serves many essential roles in the body, including:

• Maintaining homeostasis
• Transporting nutrients and oxygen to tissues
• Breaking down and eliminating harmful metabolic by-products
• Thermoregulation

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.

Consequences of Dehydration

Dehydration levels are categorized as follows:

• Mild (1-2% fluid loss): Reduced endurance, decreased mental clarity, increased heart rate
• Moderate (3-5% fluid loss): Pronounced thirst and discomfort
• Severe (>6% fluid loss): Significant health risks

Hydration After Physical Activity

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.

Factors Affecting Fluid Loss

Fluid loss during exercise depends on various factors, such as:

• Training intensity
• Duration of exercise
• Environmental and weather conditions
• Genetic predisposition
• Pre-training hydration status
• Sweating rate
• Type of clothing worn
  
  
  Note: Certain medications, diarrhea, vomiting, alcohol, and caffeine can increase the risk of dehydration.

Daily fluid balance

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To determine your exact hydration requirements during physical activity, consult a physician or sports nutritionist.

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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.