This is because there are two factors that are those who contribute most to the development of fatigue during the practice of physical activity:
Reduction of carbohydrates stored in the form of glycogen in the body.
The emergence of dehydration due to loss of water and electrolytes by sweat.
Therefore, the athlete that intends to optimize its performance, not only must worry about train well, should also take care of food and hydration.
Correct in athlete hydration guidelines
Before you start...
It is recommended to be well hydrated before exercise. An adequate State of hydration will facilitate proper thermo regulation of the body and a lower perception of effort. Therefore it is advisable to drink 400 - 600ml of water 1-2 hours before the start of the activity.
During...
We recommend to drink as soon as possible. The intake should always be at regular intervals and quantities of 150 - 250ml. The athlete has to drink while the sensation of thirst is not revealed, this is late (once there is a considerable level of dehydration). In sport, the sed is considered more a signal of alarm, that regulation. To encourage fluid intake it is appropriate that the drink is fresh and have a good taste, so it is easy to get the athlete to drink regularly and small amounts throughout the training session. The aim is to replace the water and electrolytes that are lost through sweating, mainly sodium.
If the training lasts more than one hour, it is advisable to incorporate beverages are specially designed for athletes. Which allow you to:
Increase fluid retention
Supply the electrolytes lost in sweat
Provide carbohydrates, which are the muscle fuel
Then...
The fluid replacement should begin immediately after the end of the training, this will facilitate the athlete recovery after muscular effort.
There is an easy way to know what amount of liquids to replace once the activity. This must be weighed before and after the training, and the difference between the two weights points lost fluid, i.e. the quantity of liquids that have to drink. It is ideal to complete the re-hydration during the first 2 hours after completed a hard exercise.