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How much and how to hydrate for go beyond your limit in a Fast Class

Sports hydration is a performance factor in a Skillathletic Fast Class. These training sessions aim to develop the execution of free body exercises at natural load or with large and small equipment focusing on speed and agility of movement. A fast class is 45 minutes of high intensity interval training. Password: hydration.

Let’s find out why it’s essential and how to optimise it.

Water is vital

Water is vital

When we talk about hydration, we immediately think of water. Water is very important in sport. But it’s not enough on its own.

Some minerals are needed. In many sports, particularly those that last more than a few dozen minutes and/or take place in an environment that results in abundant sweating, such as Skillathletic Fast Class, it is essential that the athlete is present at the beginning of the class without water shortages and that, while the effort is still ongoing, replenish at least part of the losses of water and minerals caused by sweating. The loss of water by the body, in fact, already in small quantities leads to a significant deterioration in performance and, in larger quantities, can also prove dangerous to health.

Why thirst

Why thirst

We drink because the body asks for it (dryness of the mucous membrane of the mouth and larynx) or because someone else is sipping, for example, a water bottle.

Two aspects – one physiological, the other psychological – one result: you do drink. Of course, intense physical exertion or certain climatic conditions, such as cold, can reduce or end the sense of thirst.

For this reason, you must drink if you train at low temperatures, trying to anticipate thirst. This is a very important aspect, because when during the Fast Class the effort shows the desire to drink, it means that the body has already lost 2% of weight water. A fall in athletic performance can fall by as much as 10%, but luckily, our bodies are organised. To regulate water intake, it uses very efficient centres that are in the hypothalamus, the structure of the central nervous system located between the two brain hemispheres.

Training in poor hydration results in a reduction in the body’s ability to adapt to training and a significant increase in the risk of muscle injury.

How much and what to drink?

How much and what to drink?

Some medical sports associations recommend proper quantities of drinking.

ACSM – American College of Sports Medicine (1996) recommends taking about 500 ml of fluids 2 hours before exercise to promote adequate hydration and have time to drop excess. The recommendation of the American Dietetic Association (2000) is very similar: 400 to 600 mL of fluids, two hours before exercise.

The National Athletic Training Association (2000), argues that to ensure adequate pre-workout hydration, the athlete should consume about 500-600 mL of water, or sports-specific drink, 2-3 hours before exercise and 200-300 mL of water or sports-specific drink 10-20 min before the start of the competition.

The amount of liquid that should be taken as soon as the heat is over and before the start of the effort is related to the ability to withstand the presence of the drink in the stomach without feeling discomfort. This also depends on the type of commitment to which one is subjected, in the sense that, for example, running or the Fast Classes – because they involve vertical shaking of the internal organs – do not allow you to take drinks as concentrated as is possible, yet, in cycling or Group Cycle Connect class.

The amount of liquid that should be taken as soon as the heat is over and before the start of the effort is related to the ability to withstand the presence of the drink in the stomach without feeling discomfort.  This also depends on the type of commitment to which one is subjected, in the sense that, for example, running or the Fast Classes – because they involve vertical shaking of the internal organs – do not allow you to take drinks as concentrated as is possible, yet, in cycling or Group Cycle Connect class.

Generally this can be achieved with 200 to 300 mL of fluids every 10-20 min. It is impossible to give exact quantitative indications for each athlete, since the volume of liquids to be taken must be about the volume of those lost, which is affected by various factors.

As far as the quantity of the drink to be taken each time is concerned, it shouldn’t cause an excessive relaxation of the stomach. The largest amount that does not cause discomfort is different from one individual to another, even on the discipline practiced. It is convenient for each athlete to identify which one is suitable for them. It should always be borne in mind that when the garments are soaked in sweat, it is appropriate to drink, in sips, a quantity of drink greater than that suggested by thirst.

The ideal drink for the athlete

The ideal drink for the athlete

Drinks for athletes should have certain specific characteristics, especially the time of intake.

The drink should be taken a few tens of minutes before the competition or training and does not create any problem later, when the physical effort begins.

If, for example, it is very rich in carbohydrates that cause an increase in blood sugar and, therefore, in insulin sugar, it could inhibit the use of fatty acids during exercise and could also cause so-called reactive hypoglycemia.

Both problems arise when high amounts of carbohydrates are taken which are digested and assimilated, as is the case with certain beverages containing abundant (and concentrated) glucose or sucrose or maltodextrin.

The drink to be taken immediately before training, as well as that to be taken during the commitment, must provide in the shortest possible time to recover what has been lost through sweating. It must pass quickly through the stomach and must then be absorbed in a short time at the intestinal level; compatibly with this, it is good that it provides a certain supply of carbohydrates to the body but without excesses.

 

The minerals of the drink

The minerals of the drink

The deficiency of one (or more) of the minerals lost through sweating creates problems for the body.

If, moreover, the absorption of the ions is blocked, it happens that – except in situations of dehydration – the absorption of water also stops. It is therefore good that the athlete’s drink contains the main minerals found in sweat, namely sodium, chlorine, potassium and magnesium. Sodium is certainly the most important mineral from this point, both because it is the ion that with sweat is lost in greater quantities during physical activity, and because the hyponatremia in the athlete is a real risk.

If the drink taken contains sodium, among other things, rehydration is faster, because sodium promotes the absorption of water in the intestine. The emptying of the stomach is also faster when the drink contains sodium compared to water alone. For the same sweat produced, the well-trained athlete loses less sodium than those who practice physical activity only occasionally.

It is not true, among other things, that the intake of sodium determines – in the person who has no heart, circulatory or renal disorders – an increase, if not temporary, in liquid retention

In any case, the rehydration speed is maximum with isotonic drinks containing – besides to about 5% carbohydrates – about 50 mmol/L of sodium. Potassium plays a synergistic role with sodium; the two electrolytes, taken together, determine a higher rate of rehydration.

After drinking water with sodium and potassium, moreover, the diuresis is lower than that which occurs with water that does not contain them. The evaluation of their concentration in the plasma, however, provides only indirect information, since the important values are the intracellular ones. The reintegration of magnesium is also essential. Although sweat is not very rich in it, its deficiency is much more frequent than is usually thought.

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