{"id":4052,"date":"2020-03-10T09:37:23","date_gmt":"2020-03-10T08:37:23","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=4052"},"modified":"2020-09-16T11:49:22","modified_gmt":"2020-09-16T09:49:22","slug":"dehydration","status":"publish","type":"post","link":"https:\/\/en.overstims.com\/conseil\/dehydration\/","title":{"rendered":"Dehydration"},"content":{"rendered":"<p>Reflexes are diminished, and headaches can occur. In the event of insufficient water, the muscles heat up while less hydrated fibres can be torn. Poorly hydrated tendons get inflamed \u2013 this is called tendinitis.<\/p>\n<p>If less fluid circulates in the blood, blood gets thicker, and thus the perfusion of muscles during exercise is less efficient. If the body lacks water, the heart beats faster (tachycardia). One interesting number should be noted: if the body loses 1% of its weight in water, we lose 10% of muscle power. Hence, a 70 kg athlete who loses 2 litres of water, or 3% of his weight, sees his power drop by 30%.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Mechanism<\/strong>:<\/h2>\n<p>Muscle contraction itself produces heat (like the pistons of an engine) and therefore a loss of water. By sweating, the body loses water. And climatic conditions can exacerbate dehydration: the sun, ambient heat. If it\u2019s hot and humid, dehydration is magnified because the main means for lowering temperature is disrupted: sweat evaporation. And if it\u2019s humid, sweat won\u2019t evaporate.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Preventing dehydration<\/strong>:<\/h2>\n<p>Drink before, during and after a sporting activity. Here are the main rules so that during exercise, water intake quickly reaches the muscles:<\/p>\n<p>-drink little by little from the start of the activity<\/p>\n<p>-if the drink contains salt (sodium), muscle cells are better hydrated (salt retains water)<\/p>\n<p>-if the pH of the drink is close to 7, liquid in the stomach reaches the muscles faster<\/p>\n<p>-The most effective drinks to prevent dehydration during exercise are mineral drinks<\/p>\n<p>-A key rule: during exercise you must drink before you get thirsty, because when you\u2019re thirsty, that means the body has already lost water.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Reflexes are diminished, and headaches can occur. In the event of insufficient water, the muscles heat up while less hydrated fibres can be torn. Poorly hydrated tendons get inflamed \u2013 this is called tendinitis. If less fluid circulates in the blood, blood gets thicker, and thus the perfusion of muscles during exercise is less efficient. [&hellip;]<\/p>\n","protected":false},"author":9,"featured_media":2976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[271],"class_list":["post-4052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dehydration - OVERSTIM.s<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/en.overstims.com\/conseil\/dehydration\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Learn more about the deshydratation - OVERSTIM.s\" \/>\n<meta property=\"og:description\" content=\"Reflexes are diminished, and headaches can occur. In the event of insufficient water, the muscles heat up while less hydrated fibres can be torn. Poorly hydrated tendons get inflamed \u2013 this is called tendinitis. If less fluid circulates in the blood, blood gets thicker, and thus the perfusion of muscles during exercise is less efficient. 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