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Liquid and electrolytes

Fluid intake before, during and after physical exertion is a common practice for optimizing indicators and protecting health. Even mild dehydration can adversely affect the body's ability to cope with physical exertion, especially when it is performed under elevated temperatures. This section focuses on the practical consequences of consuming an adequate amount of fluid during exercise and its significance for physiological functions and athletic performance. This will make it possible to formulate practical recommendations for liquid recovery.

Fluid and electrolyte replacement after exercise

When fluid deficit (i.e. dehydration) occurs after physical exertion, it should be quickly corrected by rehydration. Working on the land during the day...

Fluid and electrolyte replenishment during exercise

Practical tips and advice on fluid intake before, during and after exercise...

Fluid and electrolyte replenishment prior to exertion

It is recommended to consume about 500 ml of liquid approximately 2 hours before physical activity, which promotes adequate hydration of the body and provides time for the excretion of excess water drunk...

Control of electrolyte bal. Electrolyte requirements

The concentration of electrolytes in cell membranes must be strictly controlled to ensure the functions of cells throughout the body. Electrolyte imbalances, such as in the heart muscle, can have detrimental effects...

Fluid requirements

An athlete who trains 2 hours every day can easily lose an additional 4 liters of fluid, which increases the daily fluid requirement to 6-7 liters...

Why do you need fluid balance monitoring?

Fluid balance is regulated by mechanisms that affect the excretion of water and sodium, as well as the feeling of thirst. Sweat losses are accompanied by a decrease in plasma volume and an increase in osmotic pressure...