A central issue these days is nothing interesting than IPL cricket matches.The high temperatures searing at 35 – 40 degree Celsius during the recent DLF IPL in India is demonstrating the difficulty of sustaining a performance level throughout a game in high ambient temperatures.
Reduction in performance during physical exercise or any sport is observed, if the body temperature rises by two degrees Centigrade. Exercise type, intensity and metabolic rate may be a more significant determinant of core temperature than hydration status alone, making an appreciation of the physical demands of individual player positions, as well as the overall game.
The pattern and effect of temperature change and regulation may be quite different for different sports, for instance, particularly in sports where protective clothing is worn. Simply, dehydration is a condition which arises when there is not enough water in the body to enable it to function properly.
Remember it only takes a loss of 1% – 2% of your body’s ideal water content to cause dehydration. Sweat lose alone can lose as much as 1 – 3.5 litres of water (of an adult) per hour. Players should watch out for signs of dehydration – headaches, nausea, dizziness, and lack of co-ordination.
When sweating takes place during the performance of sports, it tends to cause loss of fluids and electrolytes (minerals such as chloride, calcium, phosphate, magnesium, sodium and potassium), thus making the body dehydrated. Dehydration if not taken care of, can take ugly shape by causing circulatory collapse and heat stroke. When the fluid loss takes place in the body, it leads to impaired performance and the capacity for performing muscular work also declines.
Unfortunately, this leaves players sounding a bit like they are built like a car – burn all the fuel reserves in their muscles and can’t accelerate anymore. Well, the performance level tends to get adversely affected, owing to the depletion of the body’s carbohydrate stores and dehydration, which takes place while carrying out sporting activities.There is plenty of evidence that carbohydrate and electrolyte drinks during prolonged endurance exercise can improve performance.
Further US study demonstrates that carbohydrate and electrolyte drinks during team sports exercise wellness HI preserve both physical and central nervous system (CNS) function, so alleviating performance declines in the later stages of games.
According to Dr. Charu Dua, dietician, Max Hospital, “With the temperature at around 35 – 40 degrees Celsius, players have to take care of their hydration, heat tolerance, nutrition and recovery. Lack of liquid causes problem for the players and they strive hard to maintain the body temperature.” Further she adds, “The difference between cricketers and cyclists is that cricketers do not have liquids with them at all times. They are at the mercy of the umpires. So, the drink should consist of electrolytes, 6% carbohydrate, and other nutrients.” Maintaining an optimum body temperature is vital for maximising sports performance. A drink other than water should be taken to help athletes rehydrate, as well as replenish electrolytes, sugar, and other nutrients, which are depleted after strenuous training or competition.
The most effective points to prevent dehydration when the mercury rises:
* Drink 8 to 10 glasses a day as the bare minimum – drink more on hot days.
* Sport drinks definitely aid in improving the performance level of an athlete, by acting as the energy booster. The scientifically proven Gatorade formula keeps athletes and active people hydrated in every scenario. Elite athletes like Michael Jordan and Brett Lee have contributed to this research.
* Don’t use thirst as an indicator for staying hydrated. If you wait until you’re thirsty to drink, you’re already dehydrated. Furthermore, drink more than until you thirst no more.
* Avoid caffeinated beverages and alcohol, both contains substances that will cause dehydration. Some teas and soft drinks will only increase the effects of dehydration.
* Take plenty of breaks from your daily activities to get in the shade and drink plenty of fluids.