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Water

 

 

 

Approximately 60 per cent of the body weight exist from water. We lose water (average 2 liter per day) by means of the urine, discharge, and breathing and skin (perspiration). Admission by means of beverage (1000ml), feeding (700ml) and water that will be released by combustion (300ml). Drink at least one liter per day. Water looks after the supply of energy, oxygen, hormones, vitamins and minerals. And of course the evacuation of waste products. Another important task of water is the evacuation of warmth that arises at combustion. Only for aforesaid tasks the body has approximately 40 ml fluid by kilo body weight per day necessary. Sportsmen must drink still more. At a spicy effort the liquid loss can run up to a liter per hour. It goes among other things at the cost of the liquid value in the cells and in the blood plasma. At liquid loss of 2% of the body weight (that is 1.5 liter for someone of 75 kilogram) decreases the performance capacity about 20 percents. The supply of oxygen and feeding stuffs (glucose and acids) to the muscles decreases, also the evacuation of waste products from the muscles goes less well. Also the functioning of ESA decreases by the higher body temperature. It is therefore important to complete the loss at long-term duration performances as soon as possible. There must for this reason, during sports (by quarter of an hour 150-250 ml) and after sports (each hour that the supplement is not taken can mean that convalescence a daylonger lasts) extra is drunk.
 
 

When you drunk enough?

 
 
If the urine is clear or light yellow, hydration is probably sufficiently. During race thirst is a bad indicating. The thirst feelings arise just when their already liquid shortcoming in the fabrics is. Supplement during the race comes too late.
 
 

Consistency ideal sport beverage

 
 
A good sports drink contains in the first place between 50 and the 80 gram carbohydrates (example glucose) by liter. Moreover 400 up to 600 milligram sodium (a small peak of a teaspoon kitchen salt) by liter. Also the osmolality is important: less than 330 mOsm/kilogram are the bests. These three properties ensure that the transport speed by flatulence and afterwards the bowel is good. Drink your sport beverage under the 10 degrees, because this way the stomach draw is the best.
 
 

How to make your sport beverage

 
 
See also above. 80 gram carbohydrates (example glucose) and sodium a small peak of a teaspoon kitchen salt
(50 gram) by liter.
 
 

Consistency sweat by literz

 
 
Below the consistency of sweat. You can conclude that the loss of minerals by sweating is not very great. But sportsmen who sweat easily must control their daily need for magnesium, zinc and watch iron.

Consistency sweat by liter

Sodium
1200 mg
Hydrochlorate
1000 mg
Potassium
300 mg
Calcium
160 mg
Magnesium
36 mg
Zinc
1.2 mg
Iron
1.2 mg
 Manganese
0.06 mg
Copper
0.06 mg
Lactic acid
1500 mg
Urea
700 mg
Ammonia
 80 mg
Phosphates and sulphates 40 mg Pyracantha acid
40 mg
Vitamin C
50 mg

 

 

 
 

 

Start: February 2005 Last modified: 13 april 2013