аЯрЁБс>ўџ 24ўџџџ1џџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџџьЅСM №Пbjbjт=т= %0€W€Wџџџџџџlъъъъъъъў::::N,ў Ж††††††††       $7 W x& ъ†††††&  ъъ††;    †.ъ†ъ†  †  ъ ъъ †z 0ї"ЁжФў<:Д" Q 0 Я ж@Я  ўўъъъъйThe Importance of Hydration Water is one of the most important keys to both excellent health and athletic performance. Water controls the temperature of the body, water is crucial for energy production and it is necessary for the efficient elimination of waste products from the body. Sweat is the body's cooling mechanism. When sweat evaporates, the skin cools, which cools the blood, which in turn cools the body. However, sweat losses of only 2/0 of body weight can impair performance, which is why it is so important to remain hydrated during exercise. Symptoms of dehydration and eventual overheating include Weakness . Chills . Goose pimples on the chest or upper arms . Nausea . Headache . Faintness . Disorientation . Muscle cramping . Cessation of sweating Many people mistakenly believe that thirst is the sign that the body needs water. However, thirst is not a proper gauge for the need for water. Athletes should consume 5-10 ounces of water every 15-20 minutes while exercising whether or not they are thirsty! Fruit juices, sodas and concentrated fructose drinks take longer to be absorbed and can cause bloating, cramps, nausea and diarrhea. They are not an appropriate substitute for water. Paying attention to hydration is crucial for athletes. Every year, many athletes are rushed to the emergency room due to dehydration and a few die as a result of it. Water consumption is important every day, not just while exercising. You should consume about one quart of water for every 1000 calories expended each day. Keeping the body in good shape between exercise sessions is very important too! Pre - Exercise Eating and Hydration When you train or compete without eating, you deplete your liver and muscle glycogen stores quickly, which will adversely affect athletic performance. It is important to eat properly before athletic activity. The closer to exercise or event time you eat, the smaller the meal should be. Good pre-exercise choices would include fruit, healthy snack bars, toast or English muffins with spreadable fruit, graham crackers or fig bars. Poor pre-exercise choices would include high-fat foods which are slower to digest and can make you sluggish. Exercising immediately after eating can cause problems since the body's need for blood flow competes with that needed for digestion. The stomach_ may only get 20% of the blood flow necessary for digestion, slowing the digestive process. Water consumption prior to exercising is important - drink at least 24 ounces of water up to 2 hours before exercise and 8-16 ounces 5-10 minutes before beginning. Carbohydrate Loading Carbohydrate loading refers to consuming a very high carbohydrate diet, with tapering exercise for one week prior to endurance competition, such as a marathon. It is an appropriate tool when exercise or competition will last for more than 90 minutes. Done properly, carbohydrate loading can increase glycogen stores by between 50 and 100%, which can translate to an additional hour or more of high-intensity exercise on the day of the event. Endurance training is what makes carbohydrate loading effective. Exercise is the primary stimulus for muscle glycogen storage. Rest is another important component of successful carbohydrate loading, as too much exercise close to an event depletes stored glycogen and defeats the purpose. This is the ideal tapering scheduled for exercise prior to an endurance event: 6 days prior - 90 minutes of hard exercise 4th and 5th days- 40 minutes 2nd and 3rd days- 20 minutes day before - rest Eating During Exercise Many of the recommended pre-exercise foods are also best for consumption -during exercise as well. Complex carbohydrate is the preferred energy source. Endurance athletes should consume at least 200-300 calories per hour, eating every 30-60 minutes. Do not wait until you are hungry to begin eating, as you will be too depleted. Also, never eat anything while competing that you haven't tried during training. Consuming too much food can impair your body's ability to remain hydrated because food slows the rate at which fluids leave the stomach, and hampers your ability to stay hydrated. Remember that water should be consumed at the rate of 510 ounces every 15-20 minutes. Post Exercise Eating and Recovery Proper attention to food and hydration is key to reducing recovery time, as well as reducing the muscle stiffness and soreness that often follows an endurance event. The sooner carbohydrate-containing foods are consumed after exercise, the faster glycogen in the muscles is replaced. Waiting two hours to eat carbohydrate-rich foods can cause glycogen to replace at half the rate as compared to consumption at 30 minutes after exercise. It takes a total of 20 hours to totally replenish depleted muscles - glycogen replaces at the rate of 5% per hour. Fluid replacement is also crucial. 16 ounces of water should be consumed for each pound lost during exercise, and consuming foods with high water content such as watermelon, grapes and other fruit is helpful too. Rest is an important and often overlooked aspect of athletic performance. Inadequate rest can lead to injuries, chronic glycogen depletion, chronic fatigue and reduced performance. Some people even experience weight gain due to inadequate rest, although they are exercising vigorously. This is a result of the body remaining chronically fatigued. Unable to operate properly due to stress, the metabolism slows down, and weight can be gained in spite of daily exercise. It is important to focus on the quality rather than the quantity of training, and to respect the body's need for rest. In most instances it is better to increase the effort being put forth during exercise sessions, and then to allow adequate rest and recovery in between sessions. Fully depleted muscles may take up to 2 days to experience complete recovery. Athletes should consume sports drinks because of sodium and electrolyte loss during exercise. Water losses are usually greater than electrolyte losses during exercise, making the electrolyte concentration in the body greater. Generally, the amount of sodium lost during exercise is easily replaced through diet. Many of the popular sports drinks are high in sugar and lack many nutrients, making them essentially empty calories. And, the body does not hydrate efficiently with substances other than water. Endurance athletes, particularly those performing in extremely hot weather, can be in danger of experiencing hyponatremia, or sodium depletion. 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