Water = Liquid. Water + Reload = Liquid Gold
We are made up of an approximately 65% of water. So, in the case of dehydration, our blood thickens, our heart rate increases and reduces the blood pressure. In simpler words, dehydration makes it harder for fat to get into muscles that can be used as fuel, instead, our muscles end up burning the limited sugars that are already there, making us feel weaker quicker than usual. Dehydration of more than 3% of your body weight will lead to serious issues such as heat strokes and heat exhaustion, especially in warm/humid conditions. Athletes are known to sweat out 6% to 10% of their body weight during a competitive event, therefore, highlighting the importance of constant rehydration. A scientific study claimed that endurance athletes like triathletes and marathoners had a drop in performance ranging from 7% to a whopping 60% due to dehydration.
In order to measure your sweat rate, follow these simple steps:
- Before exercising, strip down completely naked
- Weigh yourself on a reliable weighing machine
- Put your clothes back on
- Get on with your exercises but do not consume any form of liquid
- Post your session, dry yourself
- Then weigh yourself nude, once again
- Then calculate the % change in your weight.
Things you didn't know about hydration
- A player needs to drink at least 3.7 liters of fluids per day, as per the Institute of Medicine (IOM). It is said that for every 1.5 KG of sweat lost, one needs to recover at least 1.5 times that amount.
- Keep a regular check on the color of your urine (no, this is not a joke). The color of a player's urine should be clear to slightly yellow (lemonade). If it's darker in color, he or she is not properly hydrated.
- During a workout session and/or a competitive match, it is best to drink from an open bottle rather than a straw because, this way, the players end up consuming much more liquids.
- Water takes at least 20 minutes to enter your system when consumed alone. Therefore, it is best to add some Potassium and salt to your water. This helps in a quicker absorption of water, resulting in more energy drinks and lesser chances of dehydration. You know, you could just save yourself the time and effort of mixing potassium and salt with water by buying Fast&Up Reload.
- Fruit juices are not a good source of energy for a workout and/or a competitive match. Rather, Fruit Juices give as much nutrition as any sugar drink does.
- Ingesting too much candy slows down the rate of absorption of water. Therefore, it is best to avoid large quantities of any candy.
- It is as important to hydrate yourself during the workout as it is to hydrate yourself before the workout. As, during the workout, athletes are losing out fluids that need to be replenished.
In conclusion, we can all agree that dehydration is as serious an issue as any other injury while participating in a competitive event. Therefore, educate yourself about your body's performance in terms of the sweat rate, capacity of performance, pain threshold, etc. Once you do identify these factors, it is important to learn more about them so you can either control it or improve them.
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