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Hydration or dehydration? Part 4

Planning an adequate strategy in the replenishment of liquids during workouts.

Health and Esthetics
Patrick Sassoli 2

By  Patrick Sassoli 

 Summer  environmental conditions come with the rise in temperature and humidity. In this period, the number of people returning to physical activity is considerable, either for health or aesthetics. Those engaged in both recreational and professional competition, intensify and prolong  training sessions. All this increases the chances of dehydration both in training and in competitions. The following lines are the continuation of a series of articles on hydration and dehydration during physical workouts.

Non-invasive procedure to check if we were missing liquid replenishment or exceeded

 Evaluation : 15 minutes before performing physical activity, competition or training of high intensity and long duration

  • Weigh the person without clothes, immediately after urination.
  • Perform the activity with the usual fluid intake.
  • At the end weigh again without clothes, after urinating.

For every kilo of weight lost we have an equivalent to 1 liter of lost sweating.

If you have gained weight, and even with a high rate of sweating, keep the same weight, it is highly likely that you have consumed too many fluids. If you have ingested only water, surely the blood sodium level was affected and reduced (Hyponatremia).

Planning the hydration strategy in the face of a test or requirement competence

  1. Use all possible tactics.
  2. Before, during and after the activity.

Should you start with pre-hydration techniques

a) Prehydration several days in advance.

This technique is widely used prior to full and half triathlon competitions, 42 k marathon, adventure races of more than 6 hours, road  cycling  or MTB races of more than 200 km or large turns. It involves increasing the incorporation of water by 1 to 2 liters higher than the usual ones consumed. Performing limited  intakes  of not more than 250 milliliters per shot, with intervals of not less than 40 'each other, distributed daily starting 1 to 3 days prior to the event depending on the annual season, temperatures and humidity in which you will compete.

Add mineral salts to the increase in  water  consumption between 12 to 15 grams x day. That way we will avoid diluting the level of sodium in the blood.

b) Short-advance prehydration pre-activity

This technique applies to endurance training of more than 3 hours or competition. It is advisable to take between 400 and 600 ml of water that may include isotonic drinks or not.  Approximately 1 to 2 hours before the event, consume drinks in shots of no more than 250 milliliters every 30'

c) Hydration during competition or intensity training

In summer, we should take 1 gram of extra sodium per hour. Recommendations suggest that you voluntarily take 200 to 250 ml of water or isotonic drink every 20 to 25 minutes of physical exercise, which is equivalent to two to three sips of liquid.

(d) Supplements

Those who supplement  salts  in the form of sachets or pills prior to or during the competitions, keep in mind not to exceed the amounts of salt, because almost all foods, cereal bars, gels, sports drinks etc. have added salt. The recommendation is to calculate the sodium sum of all ingested products so as not to exceed it. Because excess is also harmful to  sports performance.

e) Post-event

It is essential to continue with the  replenishment of liquids , drinking 250 milliliters of liquids or alternating with isotonic drinks every 30' approximately. Even consume foods rich in protein, carbohydrates and sodium. Carbohydrates require water for storage, which will also allow the return of the glycogen deposits used. Combining the intake of liquids and solids after stress, allows to retain 1 gram of carbohydrates together with 2.7 grams of water.

These recommendations aim not only to improve sports physical performance, but to become aware of the importance in procedures to achieve balance in  health .

Publication Date: 21/10/2020

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Te sugerimos continuar leyendo las siguientes notas:

How to combat dehydration - Part 2
entrenamiento físico How to combat dehydration - Part 1

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