Luckily, sports science has advanced far from that point forward and, at present, we realize that the general ingestion of liquids is vital for the optimum performance of athletes. If the aggregate fluid in the body remains beneath normal level, it can reduce body's capacity to control heat and thus increase temperature higher than normal and result in increased number of the heartbeat. Excessive exercise can make athletes feel more tired than normal. Consequently, mental capacity is diminished which may have negative effects on the nervous system. Gastric discharging may also impede, bringing about harming stomach functions. All such issues have negative effects on the performance of an athlete. In most cases, lower body temperature has adverse effects on exercise. Even 2% decrease (i.e. a shortage of 1.2 liters for 60 kg body mass) of liquid in the body can be detected.
The uplifting news is that by
drinking customarily amid exercise, can avert decreases in mental focus and
performance level. It also prevents the increase of heartbeat number and body
temperature, and thus keeps performance consistent. Therefore, liquid compensation
during training and race is a vital issue that the athletes and coaches should
take into account.
What is the amount of drinks athletes need during training?
Liquid necessities differ
significantly depending on individuals and environment of exercise. The decrease
of liquid or dehydration processes are influenced by several factors:
- Genetic feature - some individuals characteristically sweat more than others do;
- Body mass – athletes with bigger size sweat more than those with smaller size;
- Fitness - fitter individuals sweat in high volume at the early stage of exercise;
- Environment –sweating increases in hot, sultry weather;
- The intensity of exercise – the heavier the exercise the faster the sweating process; etc.
It is difficult to endorse a common
liquid substitution prescription that will be useful for all competitors.
However, each individual can measure out his/her liquid necessities by weighing
before and after exercise sessions. Every kilogram (kg) of weight loss means
nearly one liter (L) of liquid loss. Liquid taken during exercise should also
be taken into account. For instance, if an individual athlete weighs 1 kg
lighter after an exercise session and has taken 1 liter of liquid amid the
session has an aggregate liquid loss of 2 liters.
Once an individual athlete can
measure out the liquid loss by way of sweating, a strategy for liquid
substitution an exercise session can be devised. Liquid substitution strategy
may vary depending on the factors mentioned above and the fluid intake during
an exercise session. However, if possible, drinking should begin right from the
beginning of an exercise session. But, it is better to drink frequently in
small amounts than in a great amount at a time. Most of the individual needs
200-300 ml of liquid after every 15-20 minutes. However, the demand for liquid
intake may also vary depending on the strength invested in exercise.
What is the real amount of liquid an athlete should drink?
Generally, substitution of liquid
lost in sweating ranges from 30 to 70 percent during an exercise session.
Liquid substitution is very crucial for all games even those played in the water,
such as swimming, water polo, etc. However, sportsmen often fail to drink
enough to compensate the fluid loss through sweating. Some concentrate merely
on exercise and competition, and neglect or forget that they need to drink for
liquid replacement. Some consciously abstain from drinking on the grounds that
they would have disturbances in the stomach. Beverages need to be cool,
agreeable and helpfully accessible or those won't be taken. Psychologically,
the presence of liquid in the mouth sends such signal to the brain that there
is no need of fluid intake. If liquids containing a very small amount of sodium
are taken, thirst for drinking is halted and thereby, athletes fail to drink
enough liquid to substitute loss.
What should athletes drink?
It is proved in scientific studies
that desire for drinking intensifies if drinks are cool, tasty and containing
sodium. These factors also provide freedom of choice of drinks in sports.
Sports beverages are not something for fashion or show up. Those are
indispensable products devised by researchers to substitute liquid and improve
performance. Many a scientific research has been conducted to develop the
flavor of games beverages so they encourage liquid intake amid
training/competition. Moreover, drinks taken in sports also contain condensed
carbohydrate in a significant proportion that enhances refueling.
Research also exhibits that drinks
in sports will enhance liquid supplement. It was found in a study that players
who drank sports beverage end up in better liquid balance than those who merely
drank water. Even those players who prefer to drink water, if compelled to
drink sports beverage, have demonstrated a bigger amount of liquid intake.
Although sports beverages are good
choices, water is still suitable alternative during exercise or competition.
Nonetheless, those who prefer water should bear in mind that water is not as
good as beverages. Fluid intake plan should be revised when water is preferred.
Don't merely depend on thirst.
Light drinks and fruit juices
typically contain more than ten percent carbohydrate but contain sodium
inadequately. This can decelerate discharging of gastric, which makes these
beverages a less suitable, particularly for athletes going through the intensive
exercise. However, athletes taking light exercise may endure juice, soda, and
light drinks, however by and large; games beverages are the better alternative.
Which beverage is the best in sports?
Athletes should always prefer sports
drinks that contain carbohydrate, sodium in balanced proportion yet cheaper and
have good flavor. For example, due to an imposition of restrictions on
manufacturing, sports drinks in Australia come in a similar composition. See
the table below.
Drinks
|
CHO (%)
|
Sodium (mmol/L)
|
Gatorade
|
6
|
18
|
Powerade
|
7.6
|
12
|
Endura
|
6
|
14
|
Staminade Sport
|
7.5
|
14
|
PB Fluid & Electrolyte
Replacement
|
6.8
|
25
|
Should athletes drink much than necessary?
Taking too much fluid may create
problems in gastrointestinal. If the amount is extremely high, it can result in
Hyponatraemia (low blood sodium levels), a condition much like dehydration and
even may bring fatal consequence. causes manifestations like drying out and is
possibly life debilitating. It is not likely to happen always but can take
place in case of exercise longer than 2 hours, low sodium drinks such as water
are taken in great deal and volumes of sweat are small. Female athletes with
small size take long exercise are most vulnerable to this risk. They sweat in
small volume due to their small physical size and have sufficient time to take a
great deal of low sodium drinks during exercise. So, taking sodium-rich
liquids, for example, games beverage can lower the danger of hyponatraemia.
Games beverages and dental well-being
Games beverages, in the same way as
other starch-containing liquids, including soda pops and juices, have been
demonstrated to cause decay in teeth. To protect teeth from the potential
effect of games beverages on dental health, individual taking exercise should
be careful about few things.
- Minimize the exposure of their teeth to drinks. Sports
drinks should not be held or swished in the mouth longer than necessary.
Straw or similar type of things can reduce direct exposure time of teeth
to drinks.
- Where pragmatic, take milk or milk products or chew
gums instantly after taking sports beverage.
- Cleaning teeth with a brush should be avoided for no
less than 30 minutes after taking sports drinks because the enamel coating
of teeth becomes softer and takes up to 30 minutes to re-harden.
Some
quick trips for drinks:
- Each exercise session or race should be started with
fluid in balance. This obliges drinking consistently for all day long
before training session or race. Enough fluid should be taken with each
meal.
- At least 200 ml of fluid should be taken before the activity
starts.
- Make a liquid intake plan for all training or
competition for at least 30 minutes. Plan to compensate the previous loss
of liquid. The difference between loss and intake fluid should not cross
1% of body mass. All the open doors inside the game should be considered.
- Fluid intake should start just after activity session
starts and continued in a regular interval. Sports beverage and water are
the best options for fluid intake. Any liquid shortage after activity
should be refilled. Drinks should be taken one and half times larger
volume than fluid losses through sweat and urine. Rehydration and
replacement of sodium are essential, especially when fluid loss his high
and/or quick. Games drinks, oral rehydration, and salty foods can be
helpful in such case.
What should the trainer do?
Athletes, in general, do not/cannot
take regular drinks during an activity. But, the habit should be developed for
their own advantage. In this regard trainers can help them in the following
ways:
- They can convince the vitality of liquid substitution
during training sessions and arrange suitable environment.
- They can disseminate proper knowledge about body fluid
among the athletes.
- They can help athletes make a fluid substitution plan
during an activity session.
- Provide opportunities for drinks.
- They can make drinks suitable to compensate the fluid
losses available during training and set rules to inspire fluid intake.
For example, they can make it compulsory for the trainees to bring
drinking bottle or suitable drinks.
- They should allow athletes to make respective fluid
substitution technique during exercise or immediately before a
competition.
- They can examine fluid balance to build awareness on
fluid substitution among the trainees.
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