Water is the vital need of human body as life cannot sustain without it. An adult human body is made up to 60% of water which helps in the proper functioning of metabolism as all the body organs are dependent on water. The human body needs eight glasses of water per day to keep itself hydrated.
Strenuous exercises such as workout, swimming, sports etc. requires great exertion due to which body temperature rises and body then maintain its optimal temperature by counteraction called sweating resulting in water loss. It is necessary to drink water or other fluids to compensate for the fluid loss due to sweating.
Excess water loss can cause dehydration which affects the physical and mental performance and health it can also cause vomiting, diarrhea, nausea, and other gastrointestinal problems during exercise. Drinking fluids during exercise can reduce the risk of heat stress and prevent dehydration. It should be noted that fluid loss equal to 2% of body mass can cause a noticeable decrease in performance. Hence it is essential to keep the body hydrated.
It is observable in the video that the players get a short period break in which they drink water or other fluids to keep themselves hydrated. It is a fact that the rate at which water is lost is higher than the rate of fluid that can be drunken that is why athletes suffer from water deficiency. Therefore, athletes must take fluids during the play after short intervals.
The thing which should be of concern is that how much water is needed for the body after strenuous exercises?
This can be measured by following the steps given below:
- Always weigh yourself before the starting any exercise
- Start exercising
- Weigh yourself after exercise
Note the difference between your weight before and after exercise. This may tell you the total fluid loss.
Note that the weight loss after exercise is due to water loss, not fat loss which can help you to give an idea of how much fluid you have lost after exercise. This can be compensated with rehydration.
Now let’s come to preventive measures to dehydration. As mentioned earlier dehydration can directly affect the physical and mental performance.
To prevent dehydration, follow these health tips:
- Develop a fluid intake plan according to the rate at which your body loses water.
- Always start an exercise being well hydrated.
- Observe the water loss after exercise and drink as much water as needed.
After physical activities body fluids can be lost due to frequent urination and sweating, that is why the fluid intake must be 125-150% over next 2-6 hours. For example, if 1000mL of water is lost from the body then 1250-1500mL water is required to make the body fully hydrated.
Moreover, carbohydrates e.g. sugars and electrolytes e.g. salts are also added to water from which carbohydrates give muscle energy and electrolytes provide sodium which has been lost by sweating.
By taking all these precautionary measures, water loss can be compensated, and dehydration can be prevented. Make yourself smart by practicing all these tactics to get maximum benefit from fluid intake with minimal fuss and discomfort.
The published content is only for informational purposes, therefore, it should not be construed as a final health and fitness advice. Even if the content is correct the readers and/or users are advised to seek professional medical advice. Never ignore or delay a professional medical advice because of something you have read or seen.
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