Monday, 20 February 2017


#5 Hydration and rehydration

The amount of fluid needed by the athlete depends on each individual`s metabolism, what he/she eats, what kind of activity is performed and the all around temperature. Water is the most important element, participating in cellular changes, breathing, blood circulation, eliminate metabolic waste for which is the main source of liquid. 

The cause of dehydration

In conditions of high temperature and humidity, will appear thermoregulation and dehydration problems, that can cause severe fatigue. In these conditions, the sweat will be more abundant and, consequently, the loss of water and electrolytes from the body will be higher. So, there is a need for replacement of water and carbohydrates, intra-effort, by ingesting liquids. At high temperatures, carbohydrate content of drinks must be lower, in this case water is the main priority. The decrease in efficiency occurs when the body has a 2% dehydration of body weight and a loss of 5% results in a decrease in exercise capacity approx. 30%. (Maughan, R., 2001)

Hydration solutions/rehydration

Tea plant

They are often very helpful for athletes, but you don`t have to abuse them, instead you have to take advantage of the properties of plants: some relax ( lime, valerian), other helps digestion (chamomile, mint, anise), other disinfects (thyme, mint), eucalyptus help you breath. The tea must be drink as an infusion and the water should be hot, but not have tot reach boiling point. The tea will preserve his minerals and vitamins ( C, F, P, K, B2). 

Mineral waters

Mineral waters are natural waters who contain different minerals which gives them some properties: some have more magnesium, others have more calcium or fluorine, can be gaseous or not. Some can be diuretics, some help you digest and others are known for it`s benefits on liver or kidney. 
It`s not recommended to use mineral water (natural) when you are eating, because it is salty and bloated. When you eat, it`s recommended to drink many fluids because they dilutes the gastric juice and is slowing down the digestion. 


Coffee is very rich in niacin (PP. Vitamin). When it`s used in high amounts, can be a source of 1-2 mg/day, from this vitamin. Tea and coffee also contains caffeine, tannic acid and aromatics substances. 
Caffeine content is approx 1.5-3.5 g%. This substance stimulates brain activity, favouring intellectual work, invigorate breathing and circulation, increases diuresis and incite gastric secretion. 
So, when you are sleepy, you should try a cup of tea or coffee. 


Milk is a drink not thirst-quenching. He contains lots of nutrients like proteins, fat, sugar, vitamins and minerals and can be consumed without a problem, like cheese or yogurt. 


Smoothies contain a lot of water (80-90%), small molecule carbohydrates (simple sugar), organic acids (citric, malic and tartaric acid), minerals, (K, Ca, Mg, Na, P, Fe) and vitamins (C, P, B1, B2, B6, PP). Although they taste sour, these juices are highly alkalising, due to high content of base salts, in particular potassium. If you drink them in between meals, they can boost you with energy and precious vitamins, but you have to use natural fruits and vegetables and also they have to be fresh, because vitamin C can be easily destroyed by the air, freezing or conservation.

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