Human performance
Classified in Medicine & Health
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issues(problemes): performance(rendiment), assessment(avaluacio), rehydratation strategies, sex, sweating rate. -- increase risk: initiate dehyated, multiple training, diuretics
Cause: Hyponatremia(< ~130mmol/L): EAH headache, nausea, dizziness, and muscle weakness, Encephalopathy, pulmonary edema and Overdrinking
Effect in exercise: endurance performance (rendiment de la resistencia), cardiovascular, termoregulacio, menys intensitat muscle strength, power
Termoregulacio: hypetermia incrementa dehidratacio i viceversa. (augment Tºc of the body and low body water content) -- causa: augment limit suduracio i vasodilatacio cutanea, menys sour xq menys volum circular i aclimatitzacio. Begudes refrescants. Osmolarity, isotonic hypovolumia
Decreased exercise performance:
● Increase Temperature, heat storage (cognitive)
● Reduced exercise-induced heat strain
● Blood flow, sweat rate
● Increase cardiovascular strain, reduced CO
● Increase Glycogen utilization
● Altered metabolic function
● Muscle blood flow
Hidratacio pre-exercici bona:
- Euhydration (sodium containing fluid)
- No thermoregulatory advantage, delays dehydration
- Fluid overloading: Urine production , Stomach/gut problems, Body weight
- Glycerol hyperhydration: Osmotic pressure/ expands extra-intracellular space
Volem: Dilution of plasma osmolality and sodium content and Results in increased diuresis and reduced thirst (sed)
Amount sodium:
oORS: 90 mmol/L
oPost exercise: ~ 50 mmol/L (2-3 g /L)
oCommercial sport drinks: 10-25 mmol/L palatability
Problemes: beure 30-70% sweat losses, difficult after high levels of hypohydratation (2-5% BM) or interval between exercises short (6-8h) and Gastric emptying and intestinal absortion.
si beus molt, hiponatremia o GI problems
Hydration guidelines
Before Exercise
oStart well-hydrated
oPay attention to thirst
oDrink last 2 hours 5-10 ml per kg - pale yellow urine
oHyperhydrate
During Exercise
oStrength/power athletes drink to sweat loss
oEndurance: drink to thirst or prevent > 2-3% BW loss
oCold drink (thermoregultaion)
After Exercise
o150% of sweat loss
oadd Sodium, glucose
oSlower drinking
oPalatable is key
oSolid foods / sodium replacement
Fluid balance/sweat rate: preBW – postBW + fluid - urine