Discuss how an athlete can prevent dehydration and electrolyte imbalance while training

Answer 1

To prevent dehydration, athletes must consume adequate amounts of fluids not only during but also before and after exercise. The American College of Sports Medicine recommends that athletes consume 2-4 mL/lb of body weight (5-10 mL/kg body weight) of fluid two to four hours before exercising. It is important for athletes to allow sufficient time for the body to void excess fluid prior to training or competition. Additional fluids may be required during prolonged training sessions, particularly in hot environments.Athletes should also be sure to consume fluids during exercise because dehydration can compromise performance. The purpose of fluid intake during an athletic event is not to rehydrate, but rather to stay hydrated by replacing the fluid lost through sweating. When a workout lasts less than one hour, plain water is adequate to replenish body fluids. When a workout lasts more than one hour, a fluid that contains small amounts of carbohydrates and electrolytes (such as a sports drink) is likely beneficial. Readily available and well-tolerated by most people during exercise, sports drinks provide roughly 10 to20 grams of carbohydrates (40 to 80 kcal) per 237-ml (eight-ounce) serving. It is important to be aware, however, that some sports drinks contain caffeine. Whereas some people enjoy the mild stimulatory effect of caffeine, others find that it causes stomach upset, nervousness, and jitters.