Top 5 Hydration Tips for Athletes
1. Know your sweat rate:
To be able to exercise adequately we need to know an individual’s rate of perspiration and fluid loss. Using the scale and measuring your weight before and after a workout or competition, add your sweat rate to the equation for your fluid requirements for training and competition.
2. Drink early and often:
In order to overcome dehydration this should begin as early as possible before exercising. Ideally, athletes should consume 500 to 750 ml of fluid two hours before exercising while also taking little and often during the warm up session. By the time you are out of breath, drink 5-10 ounces of fluid every 10-20 minutes irrespective of thirst.
3. Choose the right fluids:
Sports drinks should be taken because they replace the lost electrolytes through perspiration. If water is your beverage of choice, they should add a dash of salt to the water bottle or use an electrolyte pill to supplement lost electrolytes. Do not drink sweet products during foods as they contribute to stomach irritation and delay the process of hydration.
4. Know when to stop:
Always learn the below symptoms of which may indicate that you are not taking enough water; desperation for water, urine which is yellow in color and weak and tired feeling. If any of the symptoms are felt, it is required to pause the activity, and have some water before one proceeds with the direct exercise. In extreme conditions, don’t hesitate to go to the hospital if you feel dizzy, your heartbeat rate is high or you find it difficult to think clearly, for obvious symptoms of severe dehydration.
5. Eat water-rich foods:
This means that fresh fruits and vegetables you consume in large portions contain sizable portions of the daily recommended intake of water. Melon is rich in Vitamin C and can be taken before, during or after exercise; water melon, cucumbers and oranges are also examples of such food supplements. In order to stay hydrated, try and maintain a balanced diet and eat as much fruits and vegetables as much as possible.
Conclusion:
Sports, and all vigorous and prolonged exercise, depends on ingesting drinking water. It is important to stay adequately hydrated so that our body achieves, sustains and regulates its appropriate temperature, facilitates nutrient transport and waste disposal within our body. However, the problem which athletes experience is to maintain their body hydrated because of sweating, exertion, and sometimes, ambiguous hydration guidelines. So if you are an athlete, you need not to worry as we have prepared the list of the 5 tips that will assist athletes to achieve optimal hydration.
That is why athletes would make sure to give him enough water in case he goes out there and wants to perform to the best or health wise. By obeying to these five primaryhydration tips, athletes are confident they will meet fluid balance and help their physique efficiently to ensure peak performance. It’s always important to note that every athlete is different and that their bodies metabolize fluids differently, so they should be monitored closely and preferences for fluids checked to see what percentage they take during a game. These suggested hydration strategies will help athletes make a huge difference in the way they perform and the health of the body.
0 Comments