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Compensation of fluid and electrolytes after physical exertion
Last reviewed: 15.05.2018
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When a fluid deficit (ie dehydration) appears after physical exertion, it should be quickly eliminated by rehydration. Work on the land during the day, football training 2 times a day, sports competitions, lasting all day, and 8-hour hand work are all examples of activities leading to possible dehydration - hypohydration. Consuming fluid after exercise is the decisive factor that helps people recover quickly - physically and mentally. Maughan et al. Found that simple water is ineffective in restoring normal hydration, as water absorption lowers the plasma capacity to osmosis, quenching thirst and increasing urinary excretion. The presence of sodium in liquids or food maintains the osmotic impulse of thirst and reduces urination. In other words, simple water quenches thirst well, but is ineffective as a rehydrator.
Maughon et al. Also paid attention to the importance of fluid intake in excess with a deficit of body weight, taking into account mandatory losses in the urine. In other words, the advice to athletes - "drink a pint of liquid for every pound of body mass deficit" - should be clarified - "drink at least a pint of liquid for every pound of body mass deficit." More precise recommendations on the amount of liquid that should be absorbed by the athlete in order to quickly ensure complete rehydration will be developed on the basis of future research. Available data indicate that a fluid intake equal to 150% or more of the loss in body weight can restore normal hydration within 6 hours after the load.
Finally, when the goal is rapid rehydration, consumption of alcohol and beverages with caffeine is contraindicated, since they have diuretic properties. However, it is known that athletes and workers choose exactly these drinks. For those who prefer coffee, cola, beer and similar drinks, we advise you to consume them in moderation, especially before exercise.
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