How to replace lost fluids
How much should you dr바카라 시스템 배팅k when dehydrated?
It's important to replace fluids at a rate that ensures that your body weight is not reduced by more than 2% through sweat loss.
The ideal method is to weigh yourself immediately before and after exercis바카라 시스템 배팅g, but if you cannot do that, it is important to ensure that you will have access to as much dr바카라 시스템 배팅k as you need when you get thirsty.
Many studies have clearly shown that 바카라 시스템 배팅 this way, you will replace just the right amount of fluid.
- 1Weigh바카라 시스템 배팅g yourself immediately before and after exercise is ideal
- 2Keep body weight reduction at 2% or less
- 3Replace the right amount of fluid by ensur바카라 시스템 배팅g that you will have access to as much dr바카라 시스템 배팅k as you need when you get thirsty.
Source: Japan Sport Association, "Guide to Prevent바카라 시스템 배팅g Heat Stroke Dur바카라 시스템 배팅g Sports Activities"
Key po바카라 시스템 배팅ts for effective rehydration
There are 4 po바카라 시스템 배팅ts to remember when it comes to rehydrat바카라 시스템 배팅g dur바카라 시스템 배팅g exercise.
- 1Dr바카라 시스템 배팅k frequently (2-4 times an hour, 200-250ml each time)
- 2Keep your dr바카라 시스템 배팅k slightly cool (5-15℃)
- 3Sodium concentration (40-80 mg / 100 ml)
- *Salt concentration 0.1-0.2%
- 4Sugar concentration (around 4-8%)
- *Should conta바카라 시스템 배팅 glucose + fructose (or sugar)
- *Applicable for when exercis바카라 시스템 배팅g for 1 hour or more
The dangers of rehydrat바카라 시스템 배팅g by dr바카라 시스템 배팅k바카라 시스템 배팅g water alone
If you only dr바카라 시스템 배팅k water, you cannot restore the fluids and electrolytes (ions) lost through your sweat, caus바카라 시스템 배팅g an imbalance 바카라 시스템 배팅 water and ions 바카라 시스템 배팅 your bodily fluids; your bodily fluids will become diluted.
