How to have a lot of football

How to have a lot of football? In this period of imminent recovery, there is a black point to avoid absolutely: injuries. It is that bodies are strongly asked! They come out of a well -lit rest period in which the lifestyle has been of good quality and the transition can therefore prove brutal. If they are applied to create developed development programs, these often take place in hot conditions by creating dehydration situations. And in the absence of water your body becomes fragile.

What is water for?

Cooling

First reaction of the body to the effort (or even to rest in case of hot or other) that transpires. This water drainage is used to regulate body temperature by spreading heat outside. Because your muscles transforms energy mainly creating heat.

Sweat is composed of 99% of water and sodium, potassium, calcium, magnesium, zinc, iron, manganese and vitamin C But this exact composition varies according to the individual, the degree of formation, to the environment.

To create energy

The effort consists of a series of chemical reactions. Contrary to the ideas received, the effort uses first carbohydrates stored. However, when muscle cells use carbohydrates stored in the body, part of the water that has been imprisoned in the muscles is released. The water therefore also plays a role in providing energy.

To evacuate waste

During the effort, the body passes into a high diet and therefore multiplies chemical reactions, interactions. Therefore, it creates more waste and water is obviously used to evacuate all this. Once again part of the reserves are used.

The risks

Cramps

The movement of the muscles is carried out by the contraction of the fibers within the muscle cells. The contraction is made thanks to the exchanges of ions, mainly to potassium, sodium, magnesium and calcium ions. Dehydration can lead to an imbalance in ion exchanges, In particular through the sweat that makes us lose very sodium: the cramps manifest themselves. It is the most frequent symptom to warn poor hydration (in quantity or quality – see below).

Tendinopathies les

Dehydration can promote the appearance of tendon problems.

How to drink

When to drink?

To find out when drinking, only proud of the sensation of thirst. It is an infallible indicative for someone in good health. The need to drink «in prevention» therefore seems to be useless. On the other hand, it is better to drink as soon as you are thirsty, without waiting if you want to avoid dehydration.

How much quantity to drink?

It takes only a slight water deficit of the order of 1% of the body weight, or only 0.7 liters for a man of 70 kilos, to reduce the performance of 10%: the sportsman can feel fatigue, headache, nausea, heaviness in the legs, breathless

Finally, A sportsman who is dehydrated can suffer from pain in muscles, tendons and ligaments. His risk of scoring and distortions have increased

If the amount of water absorbed is too large, a part will be truly used and the rest will be sent directly (or almost!) In the bladder. The drink is less accepted during physical effort. A large volume of water, if it facilitates gastric emptying, can actually distinguish the stomach and hinder the exercise. This is why you have to drink in small quantities during exercise. During the effort, it would seem that drinking from 150 to 300 ml of water every 20 minutes would be a good average.

It is therefore suitable for Drink his thirst during the day AND Drink regularly during training But without excess, simply to maintain good performance from start to finish (even the low water losses actually have a negative impact on performance).

So drinking in small sips. Avoid ingesting too large quantities both because it would slow down the effectiveness of the stomach.

Drink fresh if possible. Your drink will preferably be at a temperature from 10 to 15 ° C.

What to drink?

Mineral waters

Generally they bring too little sodium to compensate for the losses guided by sweat. These are drinks to reserve for short -term efforts.

Isotonic drinks

They contain all the sodium as much as there are in the cells of our body. Therefore, this will facilitate digestion (no concentrations between different environments) and replace sodium losses caused by sweat. An isotonic drink is therefore a first step towards a good drink of effort and performance. Count from 500 to 700 mg of sodium per liter of drink.

In summary, during the training sessions and during friendly matches, provide enough water reserves for your group to be found in lack. Otherwise their performance will be reduced, they will draw on their reserve, will tire faster and risk the injury. After the sessions, make them aware of the intake of isotonic drinks to rebalance the balance and therefore allow your body to be at the top and want to leave for the next session.