hydration strategy for athlete

As we know fluid is being the key element in our life even it not have calories ,macros & micro nutrients still it hold the neck of our life . we are directly dependent on water, a person shows a sign of discomfort as soon as his body is not hydrated properly, a severe dehydration can lead to death within a matter of days , whereas we can go for weeks without foods as body undergoes on starvation mode or you can say in a catabolic state where body burns it's own muscles and fat to fuel for life in our body for survival. it is being the only fact that our body first priority is survival . approximately 60% of our body is water that's being the biggest reason of fluctuation of our weight when we are dehydrated & hydrated . loss of bodily water & electrolyte in the form of sweat during exercise is being the key reason of dehydration as body wants to cool down itself during excess release of energy or by burning lots of calories in a short frame...

If an athlete is involving in physical activity & training more than 1 hour then he/she must hydrate his body with additional fluid it is also obvious that a great skilled athlete has practised long lasting hours daily to reach a height of excellence  in his field. Thus it become necessary to watch the fluid intake of an athlete to optimise his performance index. an athlete doing extra hard work to reach his peak performance has to add fast digesting carbs to boost his performance and reduce fatigue during training. In general thumb rule he should add 20 -60 g of carbs per hour  to boost his performance . the use of sports drink with a carbohydrates content approx 4 to 7% per 100 ml gives up the boost pop energy to maximise his performance in most of his training and competition. For example a distance runner should use a sports drink to support his performance. bonus tip for athlete :- 1.Include sodium in fluid consumed during event lasting more than 90 minu...

a adequate hydration strategy is being a necessary foundation to excel  in any format of exercise it may be running , cycling , bodybuilding etc.. athelete have to put a close watch over their timing of consumption and the amount needed for their optimum performance.The time & quantity may vary from person to person , as each individual has different DNA, genetics & functioning. now question arises how much & when to drink? as said it may differ from person to person , so a athlete must have to calculate his sweat loss and hydrate their body according to it. a general thumb rule to calculate thumb loss is- sweat loss (litres)= body weight before exercise (kg) -body weight after exercise(kg)+ fluid consumed  during exercise (litres) (* note :- measure your weight in minimum cloths before & after for precise readings) It is not necessary to drink enough to prevent loss of body weight but the amount of dehydration should normally be limited to a l...