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Approximately 60 per cent of the body weight exist from
water. We lose water (average 2 liter per day) by means of the urine,
discharge, and breathing and skin (perspiration). Admission by means of
beverage (1000ml), feeding (700ml) and water that will be released by
combustion (300ml). Drink at least one liter per day. Water looks after
the supply of energy, oxygen, hormones, vitamins and minerals. And of
course the evacuation of waste products. Another important task of water
is the evacuation of warmth that arises at combustion. Only for
aforesaid tasks the body has approximately 40 ml fluid by kilo body
weight per day necessary. Sportsmen must drink still more. At a spicy
effort the liquid loss can run up to a liter per hour. It goes among
other things at the cost of the liquid value in the cells and in the
blood plasma.
At liquid loss of 2% of the body weight (that is 1.5 liter for someone of 75
kilogram) decreases the performance capacity about 20 percents. The
supply of oxygen and feeding stuffs (glucose and acids) to the muscles
decreases, also the evacuation of waste products from the muscles goes
less well. Also the functioning of ESA decreases by the higher body
temperature. It is therefore important to complete the loss at long-term
duration performances as soon as possible. There must for this reason,
during sports (by quarter of an hour 150-250 ml) and after sports (each
hour that the supplement is not taken can mean that convalescence a daylonger lasts) extra is drunk.
When you drunk enough? 
If the urine is clear or light yellow, hydration is probably
sufficiently. During race thirst is a bad indicating. The thirst
feelings arise just when their already liquid shortcoming in the fabrics
is. Supplement during the race comes too late.
Consistency ideal sport beverage
A good sports drink contains in the first place between 50 and the 80
gram carbohydrates (example glucose) by liter. Moreover 400 up to 600
milligram sodium (a small peak of a teaspoon kitchen salt) by liter.
Also the osmolality is important: less than 330 mOsm/kilogram are the
bests. These three properties ensure that the transport speed by
flatulence and afterwards the bowel is good. Drink your sport beverage
under the 10 degrees, because this way the stomach draw is the best.
How to make your sport
beverage
See also above. 80 gram carbohydrates (example
glucose) and sodium a
small peak of a teaspoon
kitchen salt
(50 gram) by liter.
Consistency sweat by liter
Below the consistency of sweat.
You can conclude that the loss of
minerals by sweating is not very
great.
But sportsmen who sweat easily
must control their daily need for magnesium,
zinc and watch iron.
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Consistency
sweat by liter |
Sodium
1200 mg |
Hydrochlorate
1000 mg |
Potassium
300 mg |
Calcium
160 mg |
Magnesium
36 mg |
Zinc
1.2 mg |
Iron
1.2 mg |
Manganese
0.06 mg |
Copper
0.06 mg |
Lactic
acid
1500 mg |
Urea
700 mg |
Ammonia
80 mg |
Phosphates and sulphates 40 mg |
Pyracantha acid
40 mg |
Vitamin C
50 mg |
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