Replacing Missing Body Fluids When Sports
Water in the body distributed intracellular (located in the cell) and extracellular (located outside the cell). Extracellular fluid consists of interstitial fluid (tissue fluid, between cells) and intravascular fluid (fluid in the blood vessels, the blood plasma). When exercising the fluid that will be lost is the extracellular fluid. These fluids are highly important for the body because of a few things, namely maintaining body temperature, helping joint lubrication that allows joints to move freely, and other normal body functions.
If you are dehydrated or dehydrated during exercise, the symptoms are often of thirst and dry mouth. In addition you can also feel weak and tired, dizziness and nausea, making it difficult sports activities optimally. Usually before thirsty, rarely do we feel the lack of fluid (dehydration). Yet when it arises thirst and dry mouth, in fact we are already dehydrated.
Percent of lost body fluids by weight of course depends on the intensity of exercise or physical activity is carried out and also the duration of exercise / physical activity. If just doing daily activities, lost body fluids usually only 1.5 - 2 liters / day. But when doing sports or strenuous activity intensity, as much as 3 liters / hour of body fluid can be lost. According to the study, fluid loss> 2% body weight can interfere with the performance of cognitive / mental and lowering a person's aerobic capacity. 9-10% weight loss even fatal for disrupting the delivery of nutrients and oxygen to muscles and vital organs in the body.
The most important thing in the dehydration is the replacement of lost body fluids, so the fact that drinking water is a good thing for rehydration. However, in the case of a person who exercise in the long term (more than 1 hour) or sports with high intensity, then the fluid is consumed must contain electrolytes to prevent hyponatremia (decrease in plasma concentration of sodium in the electrolyte). Hyponatremia can cause nausea, muscle weakness, and decreased cognitive function. In cases such as marathon athletes, beverages consumed even should contain carbohydrates as an energy source for the body that carries heavy activity in the long term.
Many people think drinking a lot of water after exercise enough to treat dehydration. However, it is actually quite right. Rehydration should not begin after exercise, but it must be before exercise and maintained while exercising, because in addition to the rapid loss of fluids when exercising, discomfort because of bloating can also occur when drinking fluids after exercising at the same time a lot. A few hours before exercise should drink 400-600 ml of fluid, then the time of exercise should consume 200-250 ml every 15-20 minutes. When finished sport, it is advisable to drink 500-1000 ml of fluid in the span of the first 3 hours (depending on temperature / weather and intensity of exercise).
There are studies that say that the cold water at between 4 degrees Celsius to 7 degrees Celsius more easily absorbed by the body thus allowing rapid rehydration. But there are also studies that say that if water is consumed too cold it can cause digestive system "shocked" and can lead to specific complaints, such as stomach cramps. In principle, the cold temperature water or room temperature water (usually) does not really matter, the important thing is not hot or warm water, because the high temperatures would make it difficult for the body temperature drops.