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For most athletes, the ideal fluid for prehydration and rehydration is water. according to the recommendation for hydration and athlete should drink 7-12 ounce of water ever 10-20 minutes during exercise.
Further Explanation
Hydration for Athletes
Regardless of whether you're an athlete or essentially practice for entertainment, it's critical to remain hydrated. Great hydration means getting the appropriate measure of water previously, during, and after exercise. Water directs your body temperature and greases up your joints. It encourages transport supplements to give you vitality and keep you sound. In case you're not hydrated, your body can't perform at its most elevated level. You may feel tired, have muscle issues, discombobulation, or different genuine side effects.
Loss of water through body
Liquid loss from the body of an athlete during different activities.
Exercise Intensity: Exercising for quite a long time (like in perseverance sports) implies a more prominent requirement for liquids and an expanded need to make hydration intend to abstain from getting to be dried out.
Sweating: Some competitors sweat more than others, and those that sweat a huge sum are at a more serious danger of extreme dehydration.
Temperature: Exercising in hot climate increases the liquid lost through sweating. Then again, practicing in the harsh elements can hinder the capacity to perceive the lack of hydration and furthermore expands the measure of liquid lost through relaxing.
Elevation: Exercising at higher height has a drying out impact on the body and builds the measure of liquid expected to feel adequately hydrated.
Water requirement in athletes
Prior to Exercise: Drink 16 ounces of water two hours before physical action starts, and another 8-16 ounces directly before working out.
During Exercise: Every 15-20 minutes, drink at any rate 4-6 ounces of liquid during vivacious exercise. For less overwhelming activity, decline the sum marginally.
After Exercise: Drink 16-24 ounces of water for each pound lost during physical movement.
Answer details
Subject: Health
Level: High School
Keywords
- Hydration for Athletes
- Loss of water through body
- Exercise Intensity
- Sweating
- Temperature
- Elevation
- Water requirement in athletes
- Prior to Exercise
- During Exercise
After Exercise
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For most athletes, the ideal fluid for prehydration and rehydration is water. According to the recommendation for hydration an athlete should drink 7 to 10 oz of water every 10 to 20 minutes during exercise
Due to the differences in rate of sweating, the humidity and heat available in the workout environment and other personal factors, there are no rules that give the exact amount of water to be drank during exercise.
However, the American Council on Exercise provides the following guidelines that should be followed, before, during, and after exercise
Within 2 to 3 hours before the start of the exercise drink 17 to 20 ounces (oz) of water
While warming up or within 20 to 30 minutes of starting the exercise, drink 8 oz. of water
The amount of water to drink every 10 to 20 minutes during the exercise is 7 to 10 oz
The amount of water to drink 30 minutes after exercising is 8 oz
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