Prevention of dehydration danger signal riding

In hot climates, physical labor, walking, and sports are all sweaty and distribute body temperature. Although sweating is a physiological adjustment, excessive sweating and lack of rehydration will lead to dehydration and affect health. The light produces thirst, less urine, fatigue, muscle cramps, severe heat stroke, high temperatures, and even life-threatening. Such incidents are more likely to occur in outdoor activities such as workers, athletes, obese people, frail old and tired people, and young sports enthusiasts. During the long indoor activities in the summer, due to poor air circulation, even under air conditioning conditions, the body loses a lot of body fluids through evaporation, breathing, urination, air-conditioning and other non-dominant sweating methods, causing fatigue, thirst, and other dehydration. Signs.

Early "identification of dehydration" and "prevention of dehydration" are critical self-care issues in hot climate conditions. "Thirst of thirst" is a very important dehydration signal for human self-protection. It tells us that the body is already dehydrated and it needs to be replenished in time. In fact, "thirst" is not the only signal. Before this, some people often have early symptoms such as reduced urine output, darker urine, wrinkled skin, fatigue, and loss of appetite. Dehydration develops further and symptoms worsen. It can also manifest as emotional irritability, increased body temperature, rapid heart rate, dullness, inability to concentrate, and loss of coordination of sports or labor movements. This can easily lead to sports injuries. When the dehydration reaches the above state, it indicates that dehydration has affected the cells and tissues of the human body, and that the cells have become hunger and thirst, which is often referred to in modern sports medicine as "body thirst." If it is not corrected in time, it may further develop into severe dehydration, heat stroke or shock fever.

Therefore, "prevention of dehydration" should first emphasize the early symptoms of dehydration. Second, for those who are susceptible to the disease, those who engage in labor, sports, and activities under hot climate conditions should be given liquid supplements in advance. According to the sweat condition, a small amount of additional rehydration at any time. The latest sports medical research found that it is necessary to supplement athletes with electrolyte-containing sports drinks before, during, and after exercise, both to protect health and improve physical fitness. This rehydration principle also applies to all sweating and youth sports enthusiasts. The study found that when the loss of body fluids reaches 1%, the performance of sports is decreased, the risk of heat disease is increased, the recovery of physical strength is slowed, and the possibility of infection increases. When the loss of body fluids reaches 2%, the sports performance drops by 30%, and fever and sports injuries may occur. In order to prevent the effect of dehydration on physiological function, students’ physical education classes in schools are often arranged after other courses and are more in line with the physical principles of the human body.

How to determine the amount of body fluid lost? How to add lost body fluids? Generally, the method of weighing is used, that is, the body weight is weighed before and after exercise. The difference in body weight is the amount of sweat lost during exercise. The volume of rehydration is based on the amount of weight lost on that day. For each loss of 1 kilogram of body weight, at least 1500 ml (1.5 liters) of liquid is added to correct dehydration. According to empirical inferences, every hour, basketball may lose 0.9 to 1.6 liters of sweat. Every hour, soccer may lose 0.6 to 2.42 liters of sweat, and per hour, the loss of sweat may reach 0.62 to 1.25 liters. To replace the body fluid by 1.5 times the amount lost, the purpose of effectively correcting dehydration can be achieved. The American College of Sports Medicine recommends that 500 ml of fluid be taken before 2 hours of exercise. In hot summer, 750 to 1000 ml can be rehydrated 2 hours before exercise. Generally, 200 to 400 ml of liquid containing electrolytes can be consumed before exercise or before going out in summer. Every 15 to 20 minutes during exercise, 150 to 250 ml of electrolyte sports drinks are supplemented each time until the exercise or sweating stops. The amount of fluid can be completed in 6 to 12 hours.

What is the best fluid replacement? From a medical and physiological point of view, in order to prevent and correct dehydration, rehydration must contain two components: the right amount of electrolytes and the right amount of carbohydrates. Simply adding clear water can not effectively correct dehydration and restore physical strength. The first is that clear water does not contain electrolytes. After a large amount of fresh water enters the body, the plasma electrolyte concentration is diluted, which reduces the stimulation of the osmotic receptors in the central and vascular walls, and thirst disappears, but the body The lack of water in the cells did not improve, that is, "body thirst" was not corrected. Many people have this experience. After drinking plenty of water, they sweat a lot and still feel tired, sleepy, and have poor appetite. It is also not appropriate to drink beverages that contain gas after exercise. This type of beverage not only does not contain electrolytes, but also produces a feeling of fullness in the stomach that prevents the body fluid from being fully replenished and absorbed. “Thirty body” has not been corrected. It is not appropriate to drink fruit juices with high sugar content during exercise because excessive sugar can not only relieve thirst and thirst, but also cause stomach discomfort.

Sports drinks containing appropriate amounts of sodium, potassium and other electrolyte components and carbohydrates are the most suitable substitutes for fluids. Appropriate amounts of electrolytes and sugars can stimulate drinking, speed up absorption of liquids in the small intestine, provide energy for exercise, and promote dehydration. State recovery. The most representative is the Gatorade Sports Drink in the United States. Every year, Gatorade Sports Research Institute invests funds to organize outstanding sports medicine, exercise physiology and nutritionists from around the world to gather together to discuss the relationship between the concentration of sugar and electrolytes in sports drinks and exercise physiology, and to study sports drinks. With regard to the relationship between the effectiveness of supplemental body fluids, some opinions were published as an official position of the American Society of Sports Medicine. Some scholars in our country also participate in this research and conference. According to the existing sports medicine research, it is believed that 6 to 7% of carbohydrates in sports drinks are most beneficial to human body for absorption and utilization.

Therefore, summarizing the above discussion, we stress that in hot weather, exercise can easily lead to dehydration and fever. Regardless of whether athletes or ordinary people, any activities that may cause sweating, must pay attention to rehydration in order to protect health. Drink as much fluid as possible before, during, and after exercise. Try to choose sports drinks that contain the right amount of sugar and electrolytes.