From Surgeon BEGÜM ÖZÜEKREN KASAPOĞLU
Do Not Dehydrate Your Body While Exercising!
A HEALTHIER SPORTS LIFE IS POSSIBLE WITH MINERAL WATER!
Professional athletes can lead a much healthier and more successful sports life with the natural minerals they will include in their nutrition programs. So what changes when mineral water, which is rich in minerals, is added to the daily diet of athletes?
Here are the effects of minerals in mineral water that support body development:
Iron
Iron deficiency, whether causing anemia or not, is very common in athletes and is thought to have an effect on physiological capacity. In many studies, an increase in the value of hemoglobin and ferritin in the blood was observed when iron was supplemented in athletes with low ferritin levels, known as iron stores. In particular, it was observed that the oxygen carrying capacity of the athletes who were supplemented with iron during intense exercise was much higher than the athletes who did not use it, which was positively reflected on their sports performances. This has increased the strength as well as the strength of the person against fatigue.
Calcium
Calcium loss develops in exercises performed without using load. External calcium intake may reduce this loss. In some studies, it has been shown that hormonal changes that impair muscle functions can also develop with calcium loss. It has been shown that calcium loss developed with exercise decreases and even calcium levels increase in athletes who receive calcium support above 800 mg daily.
Magnesium
Magnesium is an important element for the protection of muscle mass. Exercise affects magnesium metabolism at varying rates depending on the intensity. While the magnesium level increases in mild to moderate long exercises, the level decreases in severe exercises. Magnesium increases athletic performance and muscle strength. Magnesium also plays a vital role in the healthy and proper functioning of the important hormones that control the body. Regular daily intake of 300-500 mg magnesium over a 4-week period improves muscle performance, reduces exercise-induced inflammation, reduces DNA damage and the level of cortisol, also known as the stress hormone.
Phosphate
It's usually used as sodium phosphate. Studies have shown that phosphate improves sprint time, strength, maximum amount of oxygen used by the person during intense exercise, resting pulse and heart functions.
Zinc
It increases the maximum amount of oxygen used by the person during intense exercise and increases the capacity of intensive interval training. Reduces blood clotting, improves aerobic performance. While the increase in the plasma zinc value decreases the copper value, the zinc and copper ratio and insulin and insulin resistance values (HOMA2-IR) increase.
Sodium
It was observed that athletes who were given high doses of sodium in hot weather had higher exercise tolerance. While sodium increases body mass and fat in inactive athletes, it has been observed that the maximum amount of oxygen used by the person during intense exercise remains constant. In this case, in which the plasma volume increases and arterial blood pressure is higher, the use of sodium was considered to maintain the maximum amount of oxygen used by the person during intense exercise in inactive athletes.
Selenium
It has been observed that it increases the glutathione peroxidase enzyme, which cleans free oxygen radicals in response to exercise. It has been observed that the strength decreases in the deficiency. Selenium can be used in the presence of oxidative stress triggered by long-term exercise.
In our book called ‘Miracle Drink Mineral Water’, it was compiled from the study titled 'The Importance of Mineral Water in Athletic Nutrition‘ prepared by Surgeon Begüm Özüekren Kasapoğlu, Specialist of Cardiovascular Surgery.
