engleski

Effective Fluid Replenishment in Athletes

It is well known that exercise performance is impaired with progressive dehydration. Moreover, dehydration increases the risk of heat related thermoregulatory disorders. Therefore, it is crucial to try to keep athletes well-hydrated before, during and after exercise. Metabolic heat produced during physical activity is dissipated through conduction, convection, radiation and evaporation. In hot environments metabolic heat is lost mainly through evaporation of sweat. Sweat rates vary considerably between individual athletes. Conversely, it is difficult to set unique recommendations for optimal fluid intake during exercise. Before exercise athletes should ensure that they are not hypo-hydrated. Most commonly hypo-hydration occurs in athletes competing in sports with weight categories (e.g. wrestling, boxing, judo). To optimize hydration status before exercise, athletes are advised to drink 5-10 ml/kg body mass 2-3 hours before exercise. Such a practice will allow enough time for excess fluid to be excreted before the beginning of exercise. During exercise optimal hydration can be remained through frequent drinking of small amounts of fluids (i.e. 150-350 ml every 15-20 minutes). As type of fluid is concerned, water is appropriate for events lasting up to 1 hour, while for intense exercise lasting more than one hour carbohydrate-electrolyte beverages are preferred. Those drinks should contain 4-8 % of carbohydrates and possibly (but not obligatory, at least for events lasting less than 3 hours) 0, 5-0, 7 g/L of sodium. By consuming carbohydrate-electrolyte drinks voluntary fluid intake will be increased and glucose levels maintained. After exercise, athletes will in most cases be somewhat dehydrated. Therefore, water replenishment should start as soon as possible, in conjunction with a sodium-rich meal for diminishing diuresis. At the end it is important to emphasize that thirst alone can not be a valid indicator of fluid needs during exercise.

water; carbohydrate-electrolyte drinks; athletes

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