Each athlete has a different hydration needs that will change due to weather conditions. In general, we recommend that everyone drink 64 ounces of water daily in a completely hydrated state. Sweating often occurs during physical activity, water and sodium are released from the body. To work at their peak, athletes need to fill this loss with water and sports drinks. Neglecting the replacement of fluid and sodium loss results in dehydration, resulting in impaired mental focus, reduced energy metabolism, and imbalance in electrolyte levels. Fast Fatigue and Reduced Energy
As a general rule, athletes should drink 16 ounces of water or sports drink 2 hours before the activity. Then you should consume another 8 ounces 30 minutes before the activity. In an activity, liquids should be easily accessible to athletes as much as they need. Coaches should pay attention to a higher level of sweat by athletes and to ensure that the athlete dives as much as he or she needs. It is recommended that athletes fill half the sweaty liquid.
Athletes performing activities shorter than 30 seconds, due to the intensity of the activity, greatly endanger dehydration. These athletes should consume the recommended fluid before doing so and they should fill the lost fluids as soon as possible. Short-term activity shorter than 30 seconds has little effect on dehydration and does not pose a risk
Long-term activities such as running, cycling and skiing require more than 30 minutes of regular fluid consumption and reduce dehydration levels, although it may cause seizures and gastrointestinal problems. To avoid such problems, athletes must be prepared to take the necessary fluid to bring their bodies to the fluid.
In one activity, athletes should be given a 20-minute liquid with 8 ounces of fluid. For activities longer than 40 minutes, water is not sufficient because it does not provide the necessary sodium intake to maintain the electrolyte level. If all available water is enough to mix 1 teaspoon of aqueous salt to maintain the balance, too much water can cause another problem, hyponatraemia, if the body's sodium level is too low. Symptoms of hyponatraemia include nausea, muscle spasms, disorientation, blurred speech, confusion and improper behavior. This occurs when there is a loss of water instead of lost liquids, but the addition of salt instead of lost sodium. Hyponatraemia is much more dangerous than dehydration and it is important for trainees to see how much fluid is delivered to ensure that athletes do not endanger this potentially life-threatening disease. The old way of drinking so much drink seems dangerous because it can have an effect on reducing sodium.
If athletes still do not understand how much fluid to drink, there is a simple urine test that determines the person's hydration level. Athletes should have a clear urine, which shows that they are completely hydrated. If urine is dark or restricted, the athlete needs more fluid. There is not a specific amount for each person, so it is important to train athletes as a coach to find out what needs to be done for each body.