From Surgeon BEGÜM ÖZÜEKREN KASAPOĞLU
Do Not Dehydrate Your Body While Exercising!
GOLDEN SUPPORT IN ATHLETE NUTRITION: MINERAL WATER…
Sleep, nutrition and fluid intake are as important as training in the performances of athletes. Fluid intake, not just for athletes, is very important for everyone because about 60-70% of our body's total weight is water, and the decrease in the amount of water in the body can impair various physiological functions. As a result of fluid loss, the blood volume decreases, while the heart rate increases, which increases the stress load of the heart and vessels.
Sweating is a common form of fluid loss; or losses you do not see...
With the sweating that occurs under physiological conditions, fluid deficiency occurs in all body parts. In cases where the rate of sweat secretion is low, the rate of sodium and chlorine in sweat is low. However, if this rate increases, the amount of sodium and chlorine in the sweat increases as the back absorption decreases. As a result of exercise and fluid loss, body temperature increases, blood flow in the center is directed to the skin, sweat production is increased and cooling is tried to be formed on the skin by evaporation. Although perspiration increases in people who sweat excessively for a long time, the concentration of sodium chloride in sweat decreases; in other words, the body protects itself so as not to lose too much fluid. However, if the water loss that increases with sweating is severe or very long-lasting and is not corrected quickly, it may cause weakness, spasms, coma, seizures, cardiac arrest and death. Thirst can impair temperature control and exercise performance separately from heat, diet, or metabolic stresses. If you exercise in a warm environment, the water loss is much higher and the performance is affected more. Under normal conditions, a person who is normally fed and exercises regularly does not need any substance other than water for fluid intake in exercises that do not exceed 1 hour; while the water taken in exercises that exceed 1 hour or include intense movement should be much richer than carbohydrates and natural minerals.
When should mineral water be consumed while exercising?
Nutrition and fluid intake are also important before exercise. Stomach emptying time, intestinal absorption and intestinal emptying time, urinary frequency varies from person to person. It may be good for competing athletes to take a carbohydrate-electrolyte mixture before the activity to keep blood sugar constant and to balance the electrolyte. In this case, mineral waters with high sugar added minerals can be consumed. In some cases, protein may even be added to the beverage. The presence of 400-600 ml of fluid in the stomach is the most suitable amount for gastric emptying. If there is carbohydrate in the liquid, it should be maximum 3-8%. If there is more, stomach emptying will be delayed. Gastric emptying may be delayed in trainings over 80 percent intensity and in case of pronounced thirst. Consumption of mineral water rich in carbohydrates and minerals will be the right choice for recovery after exercise.
It is very important to eat rich in minerals!
Mineral and trace elements are inorganic micronutrients that can be found in various plants and animal foods. Incomplete intake may lead to health problems such as diabetes, cardiovascular diseases, kidney diseases and fractures. These micronutrients are involved in many biological events such as energy storage\use related to exercise and athletic performance, protein metabolism, inflammation, oxygen transport, heart rhythm, bone metabolism and active operation of the defense system. According to today's studies, it has been observed that the recommended daily intake amounts of micronutrients such as selenium, magnesium, calcium, iron and zinc could not be reached. Deficiencies may also develop with some diet and lifestyle choices. Western diet, high animal protein, saturated fats and refined carbohydrates and phosphate and magnesium deficits; calcium, selenium, zinc deficits with aggressive weight loss diets; calcium, magnesium, potassium with metabolism accelerating diets; iodine, selenium, calcium deficits with vegan diet may occur. Mediterranean type nutrition is recommended in terms of rich minerals it contains.
In our book named ‘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.
