Dehydration can also cause malfunction

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Not only in sports, but also in the workplace, dehydration leads to a reduction in performance.

Dehydration can also cause malfunctionDorothy the Magpie, a dietitian at the Center for Sports Medicine, and an expert in sports nutrition, called attention to the importance of adequate fluid intake and signs of dehydration.

How can we lose fluid?

Before we quickly address the question of losing fluid only through urine drainage and perspiration, you should know that lung loss and perspiration can be reduced by 5-10% daily. It is because of these basic functions that it is important to stay properly hydrated. Not to mention that the increased sweating during physical activity during sports leads to further loss of water. When our water balance is upset, blood distribution is completely rearranged, blood circulation also changes: blood pressure decreases, heart rate increases, muscles and skin circulations are lost, losing more and losing blood.What happens when I lose 2% of my fluid?Circulation, concentration, reaction time worsen. This obviously also causes malfunction, whether at work or in sports.What happens when 3-5% fluid loss occurs?Increased exfoliation appears to dry out our minds, and as the renal excretion process weakens, we may also experience dyspnea, dyspnea, mood disorder, muscle spasms, hallucinations and fainting.

What can we do at work?

The European Hydratation Institute (EHI) points out that it is primarily We need to introduce new conscious habits the proper hydration, which is not only known drinking 8 glasses of water a day embrace. Our body should be wasting 20-30% of our food with high water content, e.g. from vegetables, fruits, soups, and the remaining 70-80% from the liquid, primarily from water, and healing. Therefore, you should pay special attention to high-fluid foods and beverages. The average daily fluid intake for outdoor work is 2-2.5 liters. For physical work, the sweat often exceeds the fluid intake and all this is exacerbated by extreme sunlight during the summer. Under these conditions, working up to 6 liters a day can increase your daily fluid intake. Leaders do not have to worry about this either, short breaks do not reduce performance or efficiency. On the other hand, with proper hydration, long-term working efficiency can be maintained.

What to do in sports - 3 important rules

It may sound strange, but it would be nice if every athlete had a personalized hydration plan that worked out as a dietitian and coach - emphasizes Dorottya Szarka, a dietitian at the Center for Sports Medicine. - If you want to make a general statement and take into account the EHI's recommendation, there are three important rules to follow. The first rule is athletes need to be hydrated all day long, not just during training. The goal is to keep up with fluid changes throughout the day, adapting to activity levels and the environment.The second point is that hydration plan work out for training and racing. These plans must rely on information such as sweating fluid loss, drinking opportunities, and personal impressions of thirst and adequate fluid intake. The golden rule for the office: The more we sweat, the more we drink. There are individual differences, but most are well tolerated when consuming 150-300 ml of fluid every 15-20 minutes while exercising. It is worth choosing a drink that is suitable for your taste (eg, a lost one). play a role in processes electrolytes also included. Such materials are e.g. sodium, potassium, chloride, magnesium, zinc, iron or copper. Of all the trainings and races that go beyond a single hour, the most optimal choice for blood composition is he. to osmotic pressure (isotony) fluid.According to the expert, anyone who is serious about sports needs to take a sports nutrition advice at a good time because they should