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Preventing Dehydration in Sports Symptoms of Dehydration. Dehydration occurs when you lose more fluid than you take in, and your body doesn’t have enough Preventing Dehydration. When engaging in endurance sports, the best way to avoid dehydration.Preventing Dehydration.
When engaging in endurance sports, the best way to avoid dehydration is to obey your thirst. You should drink when either your mouth is dry or when you feel a physical need for it. You should never drink for the sake of drinking.
Overhydration can hurt your performance almost as much as underhydration.Developing a consistent and individual plan for rehydration on a daily basis should be a key point for the athlete. Still, some dehydration with endurance sports cannot be avoided and replacing all fluid losses isn’t possible either. There is a limit to how much fluid can be emptied from the stomach and re-absorbed. More: Electrolytes 101.
The fatigue that many endurance athletes experience during training or competition is often related to factors such as glycogen depletion (the fuel needed for muscle activity), high training volumes, inadequate recovery including lack of sleep or race intensity. An important, often underestimated and relatively ‘controllable’ component of performance optimization is adequate hydration, in trainin.In endurance sports, CHO depletion is a factor in early fatigue, but if sweat rates are high and dehydration is rapid, then fluid replacement takes priority over CHO. Powdered sports-drink formulas are practical since they can be diluted to suit the climate and the individual.These individuals become slightly dehydrated during the course of an endurance event, but can rehydrate fully upon event completion.
Drinking to thirst is considered the safest strategy for avoiding both excessive dehydration and EAH.Ebert et al. , hypothesized that dehydration would benefit cycling hill climbing by improving the power-to-weight ratio of the athletes. However, the deleterious effects of dehydration were greater than any benefit that could have resulted from the reduced weight during the competition.
In triathlon and ultra-endurance races, which can last from 8 to 20 h, performance in tropical settings is closely linked to the capacity to maintain hydration status.Consume the right amount of fluids for your body to prevent dehydration. Choose salty foods or sodium rich sports products before, during and after exercise. Prevent carbohydrate depletion by consuming carbohydrates before your workout and during your workout if it is longer than 60 to 90 minutes.If your activity lasts an hour or more, either fruit juice diluted with water or a sports drink will provide carbohydrates for energy plus minerals to replace lost electrolytes (sodium, potassiu.
According to the American College of Sports Medicine, to avoid dehydration, active people should drink at least 1620 ounces of fluid one to two hours before an outdoor activity. After that, you should consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. When you are finished with the activity, you should drink more.
Exercise performance is decreased by dehydration resulting from as little as a 2% drop in body weight (8), so if athletes just rely on a sense of thirst to drive fluid intake they may become dehydrated. There have been many studies documenting the challenges of preventing dehydration during exercise (2-4, 9).Anyone who exercises, no matter what age or skill level, needs to make sure they get enough fluids: Drink a cup of water about 4 hours before you exercise. Have another half-cup of water every 10 to 15 minutes while you’re exercising. Drink water after you’re done.
If your body is producing plenty.The fluids should typically be lightly sweetened, should contain sodium, and should be cool in temperature. During Exercise. The goal of drinking during exercise is to prevent excessive dehydration (greater than 2% of body weight from water loss) and excessive changes.
In Waterlogged, Noakes sets the record straight, exposing the myths surrounding dehydration and presenting up-to-date hydration guidelines for endurance sport and prolonged training activities. Enough with oversold sports drinks and obsessing over water consumption before, during, and after every workout, he says.
List of related literature:
|from Essentials of Exercise & Sport Nutrition: Science to Practice|
|from Williams’ Essentials of Nutrition and Diet Therapy E-Book|
|from Sports Nutrition for Endurance Athletes, 3rd Ed.|
|from Sports Medicine for Sports Trainers|
|from Triathlon Medicine|
|from Sports Rehabilitation and Injury Prevention|
|from The Active Female: Health Issues Throughout the Lifespan|
|from Practical Applications in Sports Nutrition|
|from Advanced Sports Nutrition|
|from Ferri’s Clinical Advisor 2019 E-Book: 5 Books in 1|