Let us start from a hundred years ago.
In the first modern Olympic marathon in 1896, the line was run from the Greek marathon to Athens, about 40.2 kilometers away. The spokesperson of the Greek countryside, Spiridon Louise, won the championship in 2 hours, 58 minutes and 50 seconds. Although the game was held in mid-April, the sun was still hot in the Mediterranean. The world's first marathon water station also came into being. However, the enthusiasm of the vineyards along the way of the contestants took out their own fresh wine for athletes to drink. Only Piretón Ruiz first resisted the temptation to drink wine and beauty and insisted on drinking water. He arrived first at the ancient marble stadium in Athens in a state of exhaustion but awake, and ran to the end with the company of the Crown Prince.
More than a hundred years later, no one had to supply wine as a match, but wasn't it enough to drink water? Those who have watched the Hollywood blockbuster "Apocalypse Now" should remember a sensational line. An old soldier told the recruits: "Here you are thirsty, don't be mad and drink water, it will kill you." Although this is a simple life experience for veterans, it contains strict scientific logic.
First of all we have to clarify one thing:
Water and liquid are not a concept. Body fluids are liquids formed on the basis of water in combination with other components. 65% - 70% of the human body is water, but the moisture here refers to body fluids, not water. Another common sense is that all substances eventually become liquid before they can be absorbed by the body. In other words, the liquid is the most directly absorbed form of nutrients. Liquid intake or drinking through the digestive system or medical injections, simply drinking and injections.
Although water is the most direct and most economical thirst-quenching drink, for an amateur "professional" player who is committed to complete the entire horse and who ran more than 50 kilometers per week, drinking water alone is not enough, and bad drinking can also affect To your health.
The problem is very serious, so there is a term, then boring and conceptualization, you have to seriously consider. This is "isotonic." A solution equivalent to the plasma osmotic pressure, a solution lower than the osmotic pressure of the plasma, is called a hypotonic solution such as distilled water. A solution equivalent to plasma osmotic pressure is called an isotonic solution, such as a 5% glucose solution or a 0.9% sodium chloride solution. Hyperosmotic solutions, such as 10% glucose or 50% glucose, are called solutions that have a higher osmotic pressure than plasma.
Under normal circumstances, the osmotic pressure of extracellular fluid and intracellular fluid is similar. The osmotic pressure inside and outside the cell is balanced. When the extracellular fluid is higher than the osmotic pressure of the intracellular fluid, the water flows from the cell to the outside of the cell, and vice versa, flows from the cell to the inside of the cell.
In layman's terms, sweat contains a large amount of inorganic salts in addition to water. You flow out of this component of the body fluids, if only added to the water, and water is a hypotonic solution, does not contain electrolytes. When you sweat a lot, you will drink plenty of water. The excess moisture will cause the cells to swell and cause dehydration and hyponatremia. This will generally cause symptoms such as dizziness, vomiting, weakness, and rapid heartbeat. Severe cramps, coma, and even life threatening will occur. For the runners, the loss of sweat will account for about 1% - 3% of the body weight in the running of more than 10 kilometers in spring and autumn. The degree of dehydration is no less than that of American soldiers in the Vietnam War jungle.
Therefore, for runners, the most basic thing to remember about drinking is that the body's dehydration caused by excessive sweating is thirsty. When you are thirsty, remember not to drink lots of water quickly, and try to supplement sports drinks that contain electrolytes.
Attachment: Perspiration rate of various sports
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