If you have lost as little as 2% of your body weight due to dehydration, it can adversely affect your athletic performance. For example, if you are a 150-pound athlete and you lose 3 pounds during a workout, your performance will start to suffer unless you replace the fluid you have lost. Proper fluid replacement is the key to preventing dehydration and reducing the risk of heat injury during training and competition. How can I prevent dehydration? The best way to prevent dehydration is to maintain body fluid levels by drinking plenty of fluids before, during, and after a workout or race.
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When muscle power output is decreased, the effect is a decrease in the generation of muscle force and velocity that results in muscle fatigue (Powers, 2012). Factors that may contribute to muscle fatigue include the following: exercise intensity, muscle overuse, and in anaerobic exercise when lactic acid (a waste product that causes muscle pain, soreness, and fatigue) is respired from cells because of oxygen deficiency. A major factor that can trigger muscle fatigue is dehydration. It is important to hydrate before intense exercise in order to regulate muscle fatigue because without electrolytes the muscles will tighten and cramp at a faster rate, which results in muscle fatigue. It is important to maintain a sufficient balance of electrolytes in the body so that the muscles are able to perform efficiently during exercise.
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Water is drawn to locations where electrolytes are most concentrated. Therefore, electrolytes play an important role in maintaining the balance of water throughout the body, particularly during exercise when electrolytes and water can be lost through sweating. Electrolytes lost in high concentrations through sweat include sodium and chloride, while electrolytes lost in low concentrations include potassium, magnesium and calcium. Electrolytes are important because they are what your cells use to maintain voltages across their cell membranes and to carry electrical impulses across themselves and to other cells. When you exercise, you notice sev... ... middle of paper ... ...Medicine.
These include the: integrated model of response to sports injury and rehabilitation (Wiese-Bjornstal, Smith, Shaffer, & Morrey, 1998), the Bio-Psychosocial model of sport injury rehabilitation (Brewer, Andersen, & Van Raalte, 2002), the staged-based grief response models (Kubler-Ross, 1969) and the stage model of the return to sport (Taylor & Taylor, 1997). This paper begins by explai... ... middle of paper ... ...ning of Sports injury and re-injury anxiety assessment and intervention. Walker, N., Thatcher, J., & Lavallee, D. (2007). Psychological responses to injury in competitive sport: a critical review. The Journal of The Royal Society for the Promotion of Health, 174-180.
Sports medicine . 28 (1), 25-33. Websites (http://www.cces.ca/en/news-170-junior-taekwondo-athlete-receives-two-year) (http://www.bbc.co.uk/sport/0/cycling/14116083) http://www.wada-ama.org/Documents/World_Anti-Doping_Program/WADP-Prohibited-list/2014/WADA-prohibited-list-2014-EN.pdf (http://www.bbc.co.uk/ethics/sport/debate/types_1.shtml) http://www.bupa.co.uk/individuals/healthinformation/directory/d/diuretics#textBlock195474 http://www.news-medical.net/health/What-Are-Diuretics-Used-For.aspx http://www.cyclingweekly.co.uk/news/latest-news/encyclopedia-of-doping-74006
Therefore, consequences of body water deficits may impair exercise performance. In such situations, hypohydration is usually inhibited by increases in thirst-driven drinking (Marish et al., 2004). Although this thirst response may not sufficiently promote fluid intake to maintain fluid balance (Greenleaf, 1992), present guidelines from the American College of Sports Medicine (ACSM) recommend that during exercise, individuals should drink to prevent a >2% body weight loss from water deficit (Sawka et al., 2007). Previous research investigating the optimal drink temperature to consume during exercise have predomi... ... middle of paper ... ...pensatory thermoregulatory response, causing an increased sweat output, and ultimately a greater potential for evaporative heat loss from the surface of the skin. However, the subsequent perceptual drivers of exercise performance in the heat may also be influenced, as the consumption of hot fluids may cause participants to consciously alter pacing strategies to rectify perceived increases in body heat storage.
Dehydration is a very serious issue. It can be as minimal as not drinking enough water during a workout at home or as dangerous as countries that do not experience water for months on end. Either way, it is serious enough the we need to do something about it. There are drinks with electrolytes, like Gatorade and BodyArmour, that are used to refuel and hydrate your body. These type of drinks are mainly used for athletes that play sports, run, or anything that strains your body to where you sweat.