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Everyone knows water is important , but advice on how much to drink is wildly dissimilar . “ Drink your system of weights in ounces of weewee each daylight ” , “ drink before you ’re thirsty ” , “ drink eight 8 oz glasses ” , and the inclination move on . Unfortunately , youcandrink too much water , and itcanbe detrimental to your wellness . scan on to find that sweet patch and drink up !
The following is an excerpt fromPeakby Marc Bubbs . It has been adapted for the web
evaporation can impact your performance . Today , experts know fluid deficit as little as 2 per centum bodyweight can compromise cognitive function and aerobic exercise , 3–5 percent dehydration can vitiate sport - specific technological skills and anaerobiotic outturn , and serious dehydration at 6–10 percent bodyweight can decrease cardiac output , travail production , and lineage flow to brawniness . Rewind back to the sixties when drinking H2O during a battle of Marathon was construe as a sign of weakness . Your opponent would swoop on the opportunity to up their pace and go out you in the dust . By the late seventies , the scientific discipline on hydration had develop . Then over the next few age something unusual started materialize : blue runner were getting sick , sometimes dangerously mad .
They were drinking water to excess.
The term is hyponatremia , and sadly endurance athletes have become flat in competitions as a solution . Meanwhile , renowned South African sport scientist and emeritus professor Tim Noakes of the University of Cape Town was leading the boom in enquiry on the grandness of passable hydration for execution . As Noakes and co-worker scrambled to uncover why this was pass , they discovered that a little group of soul were genetically predisposed to problems if they drink too much water .
For most hoi polloi , if they drink too much water they start to piddle much more oftentimes . Because it ’s an teasing and undesirable side effect , most people simply adjust their intake unconsciously . In individuals who over - release the sinewy antidiuretic hormone ( ADH ) , this does n’t fall out and they become overly hydrated.1Due to the enlarged output of ADH , their brain act as as if they ’re desiccate , pumping out more and more ADH until they eventually stop piss completely ( and if they do urinate , it ’s dark yellowed or brown ) . These people then assume ( erroneously ) that they ’re desiccate and resolve to salute more water . This is when thing turn over pestilent .
Blood layer of sodium start up to drop and water moves into the mastermind , causing swelling and loss of consciousness . They in effect become waterlogged . It ’s an avoidable position that only bear on one out of five people . Because the consequence are potentially calamitous , the American College of Sports Medicine ( ACSM ) changed their position in 2007 to advocate recreational athlete “ drink to thirst ” ( and not forwards of thirst ) to avoid this tragic outcome .
If you need to personalize your hydration strategy , a simple “ weigh - in ” and “ weigh - out ” before and after training can help oneself guess the amount of fluid you should be consuming . Typically , a loss of 1 kilo bodyweight ( 2.2 lb . ) represents approximately 1 L ( about 2 pints ) of fluid loss . Most athletes will consume between 0.4–0.8 L / minute during exercise and will hydrate a petty more aggressively post - training or postgame at 1.25–1.5 L for every 1 kg bodyweight lost.2
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