Lack of body fluids or dehydration can cause a series of complaints, such as decreased stamina, loss of concentration, dizziness or nausea. People who actively exercise included in the group susceptible to dehydration.
Some causes of dehydration in people who are actively exercising is the lack of fluid intake, excessive sweat, and drinking only when thirsty.
"In those who belong to an active, dehydration can cause lethargy, joint pain and sore muscles. If excess fluid is more than 8 percent, the person may experience hallucinations and even fainting,"
Those who exercise also can lose body fluids due to exercise intensity, temperature, and altitude. Because it is recommended that we monitor the body's hydration needs during sports activities.
American College of Sports Medicine recommends a few things to prevent dehydration, among others consume about half a liter of water 2-3 hours before exercising, then drink back about 250 ml of approximately 10-20 minutes before exercising, drink 250 ml and again during exercise.
not recommended consumption of sports drinks to replace body fluids lost during exercise. Unless you are an athlete with a high-intensity exercise for more than 2 hours, such as marathon athlete or the athlete's bike, "
Similarly, isotonic drinks. If you are not in a hurry to replace fluids lost as in patients with diarrhea, it is recommended that you make your own isotonic drinks.
"Isotonic means the same as the concentration of body fluids. Examples of isotonic drinks are the ORS. We can make your own drink by mixing 900 ml of water, plus 50 grams sugar, 1.5 grams of salt and lemon slices,"
So thirsty, you should be drinking, if not over time the body can be tired. "If you can drink before thirsty because thirst is a signal that the body is already dehydrated.
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