This is because all of its vital functions must be well-regulated. If you drink more you don’t automatically sweat more! Thermoregulation is vitally important for the body, since the body’s temperature must be kept constant. Here’s a useful trick that will be easier on your budget than using sports drinks all the time: Dissolve between one quarter and one half of a teaspoon of cooking salt in a litre of water this will replenish the body’s lost salt. Isotonic drinks are better absorbed by the body and drinks containing minerals replenish the body’s supply of important minerals and salts. The substances lost from the body should be replaced by drinking. The theory is that the saltiness of sweat improves the efficiency of the body’s cooling system. In fact we lose a large amount of salts and minerals when we sweat. HYDRATION FOR HEALTH CALCULATOR FULLIt’s better to have frequent, smaller sips, since a sloshing belly full of water won’t help your performance either.Įveryone knows: Sweat is salty. If you want sustained performance, you must have adequate hydration. If the body gets dehydrated, performance quickly drops – in extreme cases it can lead to delirium and even to loss of consciousness. Because: What goes out, must come back in again. Knowing your own sweat rate is important in sport, not least because it helps to guide your hydration requirements. Your sweat rate influences your hydration requirement The connection between sweat rate and hydration So those who train regularly improve not only their fitness, but also their own capacity for keeping cool. Now we know: The exact opposite is the case! With progressive training, the body learns to use its temperature regulation more efficiently, and to get it going quickly. It used to be a common knowledge, that those who sweated more, were less fit. We are familiar with a similar effect in cycling. It’s just evaporating immediately in the wind. Don’t be fooled by the wind: Even if your clothes are staying dry, your body is still losing moisture. This also has an influence on the sweat rate. This effect is known as the wind chill effect. On the other hand, in windy conditions the body cools down more quickly, because energy is removed by the wind. This value offsets the actual temperature against the humidity to give an approximation of the apparent temperature perception for the body. But the actual temperature is not the only factor which affects your body, the heat index can be much more important. You will start to adapt after just 10 to 14 days’ residence in a different climate. It varies depending on the intensity of the effort, and there is also an adaptation effect, for example, when the body spends an extended period of time in warmer or colder conditions than it is normally accustomed to. The sweat rate of a person does not remain constant. Knowing how much water you need to take with you not only ensures you have a sufficient supply of liquid, but also means you won’t have to carry unnecessary extra weight. This helps you to determine your fluid requirements. In sport it is important to know your individual sweat rate. For example, some people start dripping with sweat as soon as they sit down in the sauna, while others only just begin beading up when they are about to leave. But it’s difficult to make generalisations about how much people sweat.
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