How to rehydrate when playing sports to have endurance like the U23 Vietnam team
Athletes should drink 500 ml of water when the ball is rolling, and during the match should drink 150 to 200 ml every 15 minutes, divided into small sips.
According to Dr. Tran Thi Minh Nguyet, water is very important for human health, especially for football players. If they want to maintain good physical condition and achieve high performance, players need to drink more water than usual, even when they do not feel thirsty.
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Vietnam team players drink water during the match. |
Experts confirm that rehydration is very important for sports players, especially long-term sports that require endurance such as football. Such high-intensity physical activity will generate a large amount of heat, the body will sweat to cool itself to stabilize body temperature. If a player loses 1-2% of their weight due to dehydration, their performance will decrease.
Research shows that during competition or training, players easily lose water through sweat, leading to a loss of 1-2% of body weight. For example, an athlete weighing 60 kg can lose 2% of their weight, or about 1.2 kg.
The more athletes move, the more they sweat, and the more water they lose. Therefore, it is important to always pay attention to preventing dehydration in athletes by drinking enough water before, during, and after training or competition. Athletes should not let their bodies become dehydrated because it takes many hours to restore the water balance in the body.
In addition to water, sweat also contains electrolytes such as sodium, chlorine, calcium, potassium, magnesium... If not replenished with enough water and electrolytes, it will lead to cramps, fatigue, rapid heartbeat, fainting, and even life-threatening cardiovascular collapse.
Doctors recommend that each player should drink 400 to 600 ml of water within an hour before a match or practice. During the match, you should drink several times, each time from 150 to 200 ml, about 15 to 20 minutes apart depending on the level of sweating. After the match ends, you should drink immediately to compensate for the amount of water lost through sweat.Athletes lose one kilogram of weight and must compensate with one liter of water.
Notes on types of water used during sports activities
- Do not use carbonated soft drinks, alcoholic beverages, energy drinks...
- Suitable water temperature is about 17 degrees Celsius, not too cold because it can easily cause sore throat and difficulty absorbing water.
- Sugar concentration in water is only between 2.5 and 5%.
- The amount of electrolytes in a day in adult athletes includes sodium 6 g, potassium 4 g, phosphorus 1.2 g, chlorine 4 g, calcium 0.8 g, magnesium 0.3 g ...
- Suitable drinks are filtered water, fruit juice or some drinks specifically for athletes to help replenish electrolytes.
