With tropical weather conditions, you tend to drink extra during exercise. But how much exactly should you drink.The importance of drinking from a water cooler Sydney with Minerals
With tropical weather conditions that await us in the coming days, you tend to drink extra during exercise. But how much exactly should you drink? Drinking too little leads to dehydration and you can even die from drinking too much. In this article, you will get tips to develop a good drinking strategy and how to avoid possible problems
With a prolonged effort, the fluid balance in the body is determined by sweating and replacement fluid intake. If too little fluid is taken in, dehydration occurs. The amount of sweat loss is affected by weather conditions and walking speed. Warm and humid weather further increases moisture loss and accelerates possible dehydration and overheating of the body. It is therefore important to keep the body in a good moisture balance while walking. This promotes the safety and performance of the runner. Due to dehydration, the runner slows down because the moisture shortens the cardiac output and the cell function. On the other hand, however, the danger of taking in too much fluid lurks, which in turn can lead to hyponatremia. This is a situation where too much fluid has entered the body and could potentially lead to serious consequences.
It is therefore important to find a balance in your fluid intake. There are no standard rules for this.
Thirst is the first indication that you have to compensate for the loss of sweat. Other symptoms of dehydration include headache, fatigue, nausea, dizziness, muscle cramps, feeling weak, dry mouth, and irritability.
The best way to prevent dehydration is to calculate your sweat loss and replenish it during the run. You can help yourself by drinking an extra hour an hour before the game. You then start with a good moisture condition.
The easiest method to determine your sweat loss is to weigh yourself naked before training / competition. Then you will run at competition speed for half an hour or an hour. After the run, you immediately weigh yourself naked again. The difference in weight is the amount of fluid loss you experience during a half or full hour training or competition. Now it is important to determine a drinking strategy based on this data. Be careful not to drink too much as this can lead to hyponatremia.
Hyponatremia is defined when the amount of sodium in the blood is less than 135 mmol / L. The English term for this is exercise associated hyponatremia (EAH) and refers to hyponatremia caused by excessive fluid intake during long-term exercise lasting longer than 4 hours.
The symptoms become noticeable when the sodium level drops below 135 mmol / l and water starts to flow into the body cells. The first symptoms are swollen fingers or a watch that is too tight, nausea, vomiting, increasing headache and feeling unwell. More serious problems include increasing brain swelling leading to confusion, irritability and agitation. If these signals are ignored, it can lead to serious brain and lung swelling, coma and eventually even death.
It may take a while for the hyponatremia symptoms to appear and rise to dangerous levels. So keep an eye out even after a few hours after the game or training. If you are not thirsty afterwards, do not drink extra but wait until you urinate normally again.
The only way to avoid this is to plan a good drinking strategy. Use filtered water from a water cooler Sydney with minerals. Slow runners should only drink at marathons or other long runs if one is thirsty. This prevents you from drinking too much. Use training runs to determine how much and how often to drink in different weather conditions. Weigh yourself before and after walking, and if you've barely lost weight, you've probably been drinking too much. Next time, reduce your fluid intake at the same type of weather and exercise conditions.
Anyone who drinks too much water before, during and after the race / training runs the risk of developing an EAH. However, there are also other factors that increase the chance of EAH, namely:
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