All the chemical reactions that take place in the human body, either at rest or in activity, need water. That is why hydration should never be disregarded in the preparation for a proof of race. Who starts a physical activity with a volume of body water below normal can stay with the heart rate fast, feel dizzy and even faint.
“These signs of the body indicate to the athlete that it is necessary to interrupt the activity to which, with much effort, the body to recover. If the athlete does not stop, the damage to health can be irreversible,” warns fitness coach Leonardo Lima, technical director at Running Health Sports Consulting, in São Paulo. Check out the expert tips to hydrate properly before you run.
In the week of the test
The nutritionist Flávia Morais, coordinator of the department of nutrition network the Green World, says that there is no specific recommendation for the month or week prior to a competition. “Consume approximately 35 ml of fluid per pound of weight a day to keep the body daily hydrated,” suggests. With this calculation, a person of 65 kg should take about two liters of water per day.
On the day of the race
It is pointless to ingest a lot of water only on the day of the test. This will likely cause a gastrointestinal discomfort, or a need to eliminate the exaggeration during the test in the form of urine, which can harm the performance of the athlete.
The nutritionist Flavia walks to ingest at least 500 ml of fluid before bedtime, on the day before the race, and at least another 500 ml in the morning, immediately upon waking. “It is also advisable to drink 500 to 1000 ml of liquid about an hour before the competition,” he says.
Foods that hydrate
Flávia Morais advises the consumption of fruits rich in water like watermelon, melon and pineapple. “They serve as processing aids in the hydration process but do not replace the consumption of water,” he explains. The expert also recommends avoiding the consumption of large volumes of water along with meals as this can disrupt the digestion of food and lead to discomfort, as the sensation of fullness abdominal.
Is better water or isotonic?
The fitness coach Leonardo Lima explains that the tests with less than an hour’s duration need replacement only water. If the time is greater than one hour, there are some imbalances of minerals, such as sodium, and it becomes necessary to drink sports drinks, which, in addition to water, replace carbohydrates and mineral salts. “But the isotonic should not be consumed without the consent of a dietician, because abuse of these drinks can bring on kidney complications and other disorders of the physiological,” recalls the trader.
He also makes a warning to move away from the soda: “Although some components of the coolant, such as glucose, to be converted into energy for the body, others only bring harm”.
How to take your beverage to the test
The evidence of the race tend to have points of distribution of water. “It is important that they are delivered in plastic cups and sealed,” explains the fitness coach Leonardo. In evidence in that there is no such organization, it is best to take a thermos of race. The water must be chilled so that gastric emptying is faster, without causing harm to the digestion.
Slow down to drink
The amateur practitioner should drink water or isotonic with calm. Slow the pace and respiratory rate, to take the net with safety, is the best option. Will not be 20 or 30 seconds that will harm the athlete in the total time of the test.
“However, it is not recommended that the corridor to stop completely to take the water,” says Leonardo. “The body needs to be in motion always, that the systems cardiorespiratory, neuromuscular and central nervous remain active during the entire race”.
During the test
Feel thirsty during the test shows that the body is suffering from dehydration. On the evidence of the short as 100 meters, it is impossible to take a sip of water during the race. But, on the evidence longer, the athlete may benefit from ingestion of water, especially on routes that vary from 30 minutes (approximately 10 km) to two hours (marathons).
The ideal quantity of liquid during the race
According to the American College of Sports Medicine, the consumption of fluids during exercise should be sufficient to prevent the losses of water exceed 2 % of body mass. Therefore, the intake of beverages should be between 400 mL and 800 mL per hour of activity.
Don’t forget to rehydrate
“Research indicates that for every 500 grams of weight lost during the workout, you should drink at least 500 ml of fluid to optimize rehydration,” argues the nutritionist Flávia Morais. To find out how much you lose during the execution of a proof, look for the help of a physical trainer or professional area.