Athletes should be aware that, due to their increased activity and excessive sweat production, are actually at risk of having the little sodium in your blood stream during training or competition. Diets high in sodium have recently been linked to some health risks, notwithstanding the sodium for athletes must be a principal for those who train hard and, in fact, have special requirements sodium topic.
The moments that sodium is required before, during and after a training session; this is even more critical during a competition where many physical and emotional variables are handled where hyponatremia and health of the athlete are strongly associated.
The risk of hyponatremia
Hyponatremia, a low concentration of sodium in the blood (which is more developed in warm, humid conditions in winter) usually develops with sweat; for example, it is seen mainly in endurance events such as triathlon, where it is always observed that sodium concentrations are very low after much effort.
Here, the appropriate balance of sodium is necessary for the transmission of nerve impulses and muscle function and even a slight decrease this concentration can cause problems. An athlete who only replaces the lost fluid with water will contribute to reducing sodium in the blood and this case it is best to consider a glass or bottle with a little salt water to make up the body.
This often occurs in the bloodstream of an athlete who only hydrates with water during excessive sweating; the result is hyponatremia and therefore the industry has worked hard pair create the best drinks replacement codes and other minerals, as athletes can lose 2 (or more) grams of salt per liter of sweat and 1 liter (or more) sweat every hour. Replacing this loss of sodium during an event is critical to performance and safety of the organism.
The early warning signs of hyponatremia and health of the athlete are often subtle and may be similar to dehydration, as the onset of nausea, muscle cramps, disorientation, slurred speech, confusion, and inappropriate behavior. At this point, many athletes get into trouble by drinking water because they think they are dehydrated; in fact, water alone will increase the problem of hyponatremia and in the most extreme an athlete may experience seizures, coma or death.
Treatment of hyponatremia
At the first sign of nausea, muscle cramps, disorientation, an athlete must take a sports drink containing sodium or eat salty foods. If possible, an athlete should plan ahead and estimate their fluid loss and the need for sodium replacement during their training or competition activities and stay on a schedule predetermined hydration; if symptoms are extreme and cróinicos, the solution is to go to a medical professional.
But the best way to treat hyponatremia and health of the athlete is to avoid such problems planning ahead what you want to do; is what we speak, so the advice and recommendations include:
Weigh yourself before and after training.
As there are no guidelines around the world, it is important that an athlete understands your individual needs fluids.
Using sodium drinks during long distance events or high intensity.
Eat salty foods before and during competition / training, if possible.
Increase salt intake by 10 to 25 grams per day, several days before a race. The sodium concentration allows additional hydration with water keeps the system balanced so that the dilution of sodium does not occur in the blood.
Avoid using aspirin, ibuprofen, and other nonsteroidal anti-inflammatory agents, as they may increase the risk of hyponatremia.
Like many triathletes or athletes from various disciplines taking these medications, they should be aware of their detrimental effect on performance. Chronic use of these drugs often mask warning mechanisms to pain and injury; then issues can pass higher in what refers to hyponatremia and health of the athlete.
Keep in mind that all athletes respond differently to exercise manner; the fluid and sodium needs will vary accordingly. A general recommendation about 1 gram of sodium per hour of high exercise intensity and could use some foods such as some noodle soup or chicken, cucumber, cheese, crackers or tomato juice, among others.