Maintaining Hydration Balance Enhances Exercise Performance and Weight Loss
Water is an important component of the body, accounting for 70% of its weight. The body's metabolism is carried out through water. During exercise, a large amount of water is lost through sweat, along with the loss of electrolytes. This leads to a decrease in exercise effectiveness. Therefore, maintaining hydration balance is very important during training and competition.
Research shows that water can induce heat production in the body. Drinking 2 liters of water a day can increase the body's metabolism by 96 calories.
Another experiment demonstrated the effect of water on fat reduction. The obese were divided into two groups and trained and fed the same diet. One group was required to drink 500ml of water before each meal, while the other group did not. After 12 weeks, the group that drank water averaged a reduction of 1.3 kilograms, compared to the group that did not. Why did the group that drank water lose more weight? This is where the concept of 'hydration balance' comes in.
Hydration balance is the state in which the body's fluids are in balance. It reflects the water content in the body and whether it is beneficial for exercise. According to the state, it prompts the athlete whether to replenish water. It not only represents the body's water content, but also transmits electrolytes, sugar and amino acids, maintaining various physiological functions in precise proportions. Therefore, athletes often need to replenish water, electrolytes, sugar and amino acids simultaneously.
Research shows that during prolonged exercise, the loss of water can disrupt the body's hormonal response to exercise. If the weight decreases by 2%, the athletic performance will decrease by 20%.
However, dehydration is a normal phenomenon after a marathon. It is impossible to fully replenish the body's fluid loss during the race, but you can minimize the loss of fluid from the body. However, excessive hydration can lead to hyponatremia, which is dangerous.
During exercise, a good hydration status plays an important role in exercise performance, body temperature regulation, and cardiovascular function. It is a necessary condition for maintaining maximum athletic potential.
We should pay attention to the hydration balance of the body during the normal time. The body's signals can be used as a reference for replenishment. For example, the color and frequency of urine. When a person is dehydrated, the kidneys concentrate the urine, and the less water in the body, the darker the urine color and the stronger the smell. If the color is light, it means the body has sufficient water. Also, pay attention to the signal of thirst, which is often ignored. Experts say that if you feel thirsty in normal life, you can drink water before you feel thirsty. Dry mouth, dry throat, headache, fatigue, drowsiness, irritability, and inability to concentrate are all warnings that you should drink more water.
Hydration balance is based on the concept of sodium and glucose co-transport system. If the digestive system effectively absorbs liquids, it needs to contain both glucose and sodium. They work together to transmit liquid molecules to the intestinal wall and enter the body. However, this requires a proper balance, because too much sugar can have the opposite effect.
It is very important to replenish water before, during and after the running. Many runners think that they should replenish water during the running process. However, compared to replenishing water during the race, replenishing water before the race for 24 hours is more important. Research shows that more than 30% of runners are in a dehydrated state before the race or training. However, pre-race hydration balance is important, but not at the moment when the gun is fired. In the evening before the race, it is important to supplement water, protein, electrolytes, and glucose.
Drink 450-600ml of water or sports drinks at least 4 hours before the race. Drink 200-350ml of water 10-15 minutes before the race. The intake of appropriate beverages, sodium or snacks can stimulate the body's water demand and maintain hydration.
If the exercise does not exceed 1 hour, supplement 100-200ml of water every 15-20 minutes. If the exercise exceeds 1 hour, supplement 100-200ml of sports drinks every 15-20 minutes. Note that the intake per hour should not exceed 1 liter.
When replenishing sports drinks, pay attention to the penetration of drinks into the body
Low-osmolarity drinks are recommended for short-term exercise
Isotonic drinks are generally recommended for long-term exercise
High-osmolarity drinks are generally recommended to supplement after exercise rest.
After exercise, compare the body weight before and after exercise and check the urine color to estimate fluid loss. Generally, it is necessary to replenish water within 2 hours after exercise. If the weight decreases by 500g, drink 550-700ml of water or sports drinks. Also, pay attention to preventing excessive water intake after running.
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