Guidelines for Fluid Replacement
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Guidelines for Fluid Replacement
- Hydrate before, during and after exercise
- Drink energy fifteen to twenty minutes while training
- Drink water or low – carbohydrate concentration sports drinks
- Drink before feeling thirsty
- Wear lose clothing during performance
- Avoid alcohol, caffeine and salt as it accelerates dehydration by absorbing fluids and making you urinate more.
- Wear loose clothing while exercising to help heat loss from the body
- Avoid exercise in the hottest times of the day and where there is a high fluid loss on two consecutive days
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Effects of Dehydration
- Decreases plasma volume
- Reduced blood flow to muscles and skin
- HR increases as body tries to overcome this
- Over heating
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