Hydration and Endurance Sports: water loss, electrolytes, and performance скачать в хорошем качестве

Hydration and Endurance Sports: water loss, electrolytes, and performance

How much fluid do we lose when we exercise? How much sodium do we lose while we exercise? How can we hydrate and perform our best? This is a video that talks about these issues and offers some guidance and a few tips. Very brief summary points: How much do we sweat? Usually 1-2L or 2-4 lbs per hour. But anywhere from .5L to 3.5L per hour (or about 1-7 lbs.) for very elite athletes training intensely in hot weather. How much sodium do we lose? Usually, .5-2g per L or 250-1000mg per pound of fluid lost. On average, about 1g per L, but this differs from person to person. How much can we drink? Up to 2 bottles, about 1.5 L or about 45-50 oz per hour. In cool weather, .5 L or about 16 oz per hour may be plenty, but in warm weather, aim for 1.5-2 bottles per hour, or about 1-1.5 L per hour. Be sure to include 300-600 mg of sodium per bottle. Almost all drink mixes include a reasonable quantity of sodium. Don't overconsume just water without electrolytes in your drinks or food. Too much water and too little salt leads to sub-optimal hydration and hyponatremia in extreme cases. Remember to keep taking water with electrolytes for hours after any long, hard training or racing session that leaves you dehydrated. Music by:   / sappheirosmusic   Check out my site: https://englishendurance.com/ Follow my photos:   / natebikes   Follow my Strava:   / strava   My other site: http://equipequarterly.com/