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 loss of less than 2% of the body weight (i.e 1kg for 50 kg person)
athlete should set first priority to drink the amount of water which has being lost as a sweat. the value which we obtain from above formula (sweat loss)is to be drink by athlete to adequately hydrate his body.
is environment affect dehydration?
the answer is yes as the negative affect on hydration on high intensity performance is greater in warm environment.
tips:- upgrade your fluid intake in these condition to minimise the overall fluid deficit.
visit www.physiqueengineer.in
youtube:-https://www.youtube.com/channel/UC6939J_bcBk63mQoH-jp3dg
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 loss of less than 2% of the body weight (i.e 1kg for 50 kg person)
athlete should set first priority to drink the amount of water which has being lost as a sweat. the value which we obtain from above formula (sweat loss)is to be drink by athlete to adequately hydrate his body.
is environment affect dehydration?
the answer is yes as the negative affect on hydration on high intensity performance is greater in warm environment.
tips:- upgrade your fluid intake in these condition to minimise the overall fluid deficit.
visit www.physiqueengineer.in
youtube:-https://www.youtube.com/channel/UC6939J_bcBk63mQoH-jp3dg
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