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to\tthe\tskin\tfor\tbody\ttemperature\tregulation.\tBecause\texercise\tproduces\theat,\twhich\tmust\tbe\neliminated\tfrom\tthe\tbody\tto\tmaintain\tappropriate\ttemperatures,\tregular\tfluid\tintake\tis\tessential.\tAny\nfluid\tdeficit\tthat\tis\tincurred\tduring\tan\texercise\tsession\tcan\tpotentially\tcompromise\tthe\n\tsubsequent\nexercise\tbout.
|
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subsequent\nexercise\tbout.\nThe\tbody\tmaintains\tappropriate\ttemperatures\tby\t\nthermoregulation\n.\tAs\theat\tis\tgenerated\tin\tthe\nmuscles\tduring\texercise,\tit\tis\ttransferred\tvia\tthe\tblood\tto\tthe\tbody’s\tcore.\tIncreased\tcore\ntemperature\tresults\tin\tincreased\tblood\tflow\tto\tthe\tskin;\tin\tcool-to-moderate\tambient\ttemperatures,
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heat\tis\tthen\ttransferred\tto\tthe\tenvironment\tby\tconvection,\tradiation,\tand\tevaporation.\nEnvironmental\tconditions\thave\ta\tlarge\teffect\ton\tthermoregulation.\tWhen\tambient\ttemperatures\nrange\tfrom\twarm\tto\thot,\tthe\tbody\tmust\tdissipate\tthe\theat\tgenerated\tfrom\texercise,\tas\twell\tas\tthe
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heat\tabsorbed\tfrom\tthe\tenvironment.\tWhen\tthis\toccurs,\tthe\tbody\trelies\tsolely\ton\tthe\tevaporation\tof\nsweat\tto\tmaintain\tappropriate\tbody\ttemperatures.\tThus\tmaintaining\thydration\tbecomes\tcrucial\nwhen\tambient\ttemperatures\n\treach\tor\texceed\t36°\tC\t(96.8°\tF).\tThe\thotter\tthe\ttemperature,\tthe\tmore
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important\tsweating\tis\tfor\tbody-heat\tdissipation.\tExercise\tin\tthe\theat\talso\taffects\tblood\tflow\tand\nalters\tthe\tstress\tresponse,\twith\tmodest\tchanges\tin\tcirculating\tleukocytes\tand\tcytokines.\tA\tcritical\nthreshold\tfor\televation\tof\tbody\ttemperature\tis\t3.5°\tC\t(6°\tF),\tabove\twhich\tthe\tsystemic\tinflammatory\nresponse\tleads\tto\theatstroke\n\t(\nTyler\tet\tal,\t2016
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] |
response\tleads\tto\theatstroke\n\t(\nTyler\tet\tal,\t2016\n).\nHumidity\taffects\tthe\tbody’s\tability\tto\tdissipate\theat\tto\ta\tgreater\textent\tthan\tair\ttemperatures.\tAs\nhumidity\tincreases,\tthe\trate\tat\twhich\tsweat\tevaporates\tdecreases,\twhich\tmeans\tmore\tsweat\tdrips\toff
|
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] |
the\tbody\twithout\ttransferring\theat\tfrom\tthe\tbody\tto\tthe\tenvironment.\tCombining\tthe\teffects\tof\ta\thot,\nhumid\tenvironment\twith\ta\tlarge\tmetabolic\theat\tload\tproduced\tduring\texercise\n\ttaxes\tthe\nthermoregulatory\tsystem\tto\tits\tmaximum.\tEnsuring\tproper\tand\tadequate\tfluid\tintake\tis\tkey\tto\nreducing\tthe\trisk\tof\theat\tstress.\nFluid\tbalance
|
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reducing\tthe\trisk\tof\theat\tstress.\nFluid\tbalance\nBody\tfluid\tbalance\tis\tregulated\tby\tmechanisms\tthat\treduce\turinary\twater\tand\tsodium\texcretion,\nstimulate\tthirst,\tand\tcontrol\tthe\tintake\tand\toutput\tof\twater\tand\telectrolytes.\tIn\tresponse\tto\ndehydration,\tantidiuretic\thormone\t(ADH\tor\tvasopressin)\n\tand\tthe\trenin-angiotensin\tII–aldosterone
|
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-0.05214745178818703,
-0.007423905190080404,
0.02623998560011387,
0.07671742886304855,
0.027230998501181602
] |
and\tthe\trenin-angiotensin\tII–aldosterone\nsystem\tincrease\twater\tand\tsodium\tretention\tby\tthe\tkidneys\tand\tprovoke\tan\tincrease\tin\tthirst.\tThese\nhormones\tmaintain\tthe\tosmolality,\tsodium\tcontent,\tand\tvolume\tof\textracellular\tfluids,\tand\tplay\ta\nmajor\trole\tin\tthe\tregulation\tof\tfluid\tbalance\t(see\t\nChapter\t3\n).
|
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] |
major\trole\tin\tthe\tregulation\tof\tfluid\tbalance\t(see\t\nChapter\t3\n).\nWater\tlosses\tthroughout\tthe\tcourse\tof\tthe\tday\tinclude\tthose\tfrom\tsweat\tand\tthe\trespiratory\ttract,\nplus\tlosses\tfrom\tthe\tkidneys\tand\tGI\ttract.\tWhen\tfluid\tis\tlost\tfrom\tthe\tbody\tin\tthe\tform\tof\tsweat,
|
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] |
plasma\tvolume\tdecreases\tand\tplasma\tosmolality\tincreases.\tThe\tkidneys,\tunder\thormonal\tcontrol,\nregulate\twater\tand\tsolute\texcretion\tin\texcess\tof\tthe\tobligatory\turine\tloss.\tHowever,\twhen\tthe\tbody\tis\nsubjected\tto\thot\tenvironments,\thormonal\tadjustments\toccur\tto\tmaintain\tbody\tfunction.\tSome\tof\nthese\tadjustments
|
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] |
these\tadjustments\n\tinclude\tthe\tbody’s\tconservation\tof\twater\tand\tsodium\tand\tthe\trelease\tof\tADH\tby\nthe\tpituitary\tgland\tto\tincrease\twater\tabsorption\tfrom\tthe\tkidneys.\tThese\tchanges\tcause\tthe\turine\tto\nbecome\tmore\tconcentrated,\tthus\tconserving\tfluid\tand\tmaking\tthe\turine\ta\tdark\tgold\tcolor.\tThis
|
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feedback\tprocess\thelps\tto\tconserve\tbody\twater\tand\tblood\tvolume.\nAt\tthe\tsame\ttime,\taldosterone\tis\treleased\tfrom\tthe\tadrenal\tcortex\n\tand\tacts\ton\tthe\trenal\ttubules\tto\nincrease\tthe\tresorption\tof\tsodium,\twhich\thelps\tmaintain\tthe\tcorrect\tosmotic\tpressure.\tThese
|
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the\tpreexercise\tweight.\nImbalance\tbetween\tfluid\tintake\n\tand\tfluid\tloss\tduring\tprolonged\texercise\tmay\tincrease\tthe\trisk\tfor\ndehydration\n.\tIt\tis\testimated\tthat\tmore\tthan\t50%\tto\t55%\tof\tathletes\tin\tprofessional\tsports,\tcollegiate\nsports,\thigh\tschool\tsports,\tand\tyouth\tsports\tarrive\tat\tworkouts\tdehydrated\t(\nMcDermott\tet\tal,\t2017\n;\nHew-Butler\tet\tal,\t2018
|
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] |
McDermott\tet\tal,\t2017\n;\nHew-Butler\tet\tal,\t2018\n).\tDehydration\tmay\tenhance\tthe\tdevelopment\tof\thyperthermia,\theat\nexhaustion,\tand\theat\tstroke.\tThe\treasons\n\tfor\tdehydration\tvary.\tIn\tone\tstudy,\tapproximately\t66%\tof\ncollegiate\tathletes,\tmore\tmen\tthan\twomen,\twere\tfound\tto\tbe\tdehydrated\tpretraining,\tdue\tto
|
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] |
individual\thydration\thabits,\tlack\tof\thydration\tbefore\tearly\tmorning\tpractices,\tor\tlack\tof\tknowledge\nregarding\tproper\thydration\tbefore\tand\tafter\ttraining\t(\nVolpe\tet\tal,\t2009\n).\t\nHypohydration\n\tis\nparticularly\tcommon\tin\tweight\tclass\tsports.\tOne\tstudy\tfound\n\tthe\tprevalence\tof\telite\twrestlers,
|
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the\tprevalence\tof\telite\twrestlers,\njudokas,\tboxers,\tand\ttaekwondo\tathletes\ton\tcompetition\tday\twas\t89%\t(\nPettersson\tet\tal,\t2013\n).\nUrine\tspecific\tgravity\tis\ta\tnoninvasive\ttest\tthat\tassesses\tthe\thydration\tlevel\tof\tathletes.\tIt\nmeasures\tthe\tconcentration\tof\tall\tchemical\tparticles\tin\tthe\turine\tand\tlooks\tat\tthe\tratio\tof\tthe\tdensity
|
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of\turine\tcompared\twith\tthe\tdensity\tof\twater.\tThe\tspecific\tdensity\tof\n\twater\twould\tbe\t1.000.\tIdeally,\nurine\tspecific\tgravity\tresults\twill\tfall\tbetween\t1.002\tand\t1.030\twhen\tthe\tkidneys\tare\tfunctioning\nnormally\tand\tthe\tathlete\tis\thydrated.\tSpecific\tgravity\tresults\tabove\t1.010\tcan\tindicate\tmild
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dehydration.\tThe\thigher\tthe\tnumber,\tthe\tmore\tdehydrated\tthe\tathlete\tis.\tThe\tbest\tsample\tfor\ta\turine\nspecific\tgravity\ttest\tcontains\t1\tto\t2\tounces\tof\turine\tfirst\tthing\tin\tthe\tmorning,\n\twhen\tthe\turine\tis\tthe\nmost\tconcentrated.\nMen\tappear\tto\thave\thigher\tsweat\trates\tthat\tmay\tlead\tto\tmore\tfluid\tloss\tduring\texercise\tcompared
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] |
with\twomen.\tStudies\talso\thave\tshown\tthat\tmen\thave\thigher\tplasma\tsodium\tlevels\tand\ta\thigher\nprevalence\tof\thypernatremia\tthan\twomen\tafter\tprolonged\texercise,\twhich\tsuggests\tlarger\tfluid\nlosses\tin\tmen.\tIn\tcontrast,\tit\talso\tis\treported\tthat\twomen\thave\tan\tincreased\n\trisk\tfor\toverdrinking,
|
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] |
risk\tfor\toverdrinking,\nwhich\tcould\tlead\tto\texercise-associated\thyponatremia.\tThis\twas\tdemonstrated\tin\ta\trecent\tendurance\nstudy\tthat\tcompared\tfemale\tand\tmale\twalkers.\tThe\tstudy\tdemonstrated\ta\tsignificantly\tlarger\tchange\nin\tbody\tmass\tin\tmen\tthan\tin\twomen,\ta\thigher\tincidence\tof\tdehydration\tin\tthe\tmen\t(27%\tof\tthe\tmen
|
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vs.\t0%\tof\tthe\twomen\tshowed\tpostexercise\thypernatremia),\tand\ta\tsignificantly\tlower\n\tfluid\tintake\tand\nhigher\tfluid\tloss\tin\tthe\tmen\tcompared\twith\tfemales\t(\nEijsvogels\tet\tal,\t2013\n).\nBody\twater\tis\tlost\tas\ta\tconsequence\tof\tthermoregulatory\tsweating,\tand\twhen\tfluid\tintake\tis
|
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insufficient\tto\treplace\tsweat\tlosses,\thypohydration\toccurs.\tIt\tis\twell\testablished\tthat\ta\t2%\tbody\tmass\nloss\tcan\timpair\tendurance\tperformance,\tespecially\tin\thot/humid\tenvironments,\thowever,\tthe\timpact\nof\thypohydration\n\ton\tan\tathlete’s\tperformance\tduring\tteam\tsport\tcompetition\tis\tless\tclear\t(\nNuccio\tet\nal,\t2017
|
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Nuccio\tet\nal,\t2017\n).\tThe\teffect\tof\thydration\tstatus\ton\tteam\tsport\tperformance\thas\tbeen\tstudied\tmostly\tin\nsoccer,\tbasketball,\tcricket,\tand\tbaseball,\twith\tmixed\tresults\t(\nNuccio\tet\tal,\t2017\n).\tHypohydration\ntypically\timpaired\tperformance\tat\thigher\tlevels\t(3%\tto\t4%)\tand\twhen\tthe\tmethod\tof\tdehydration\ninvolved\theat\tstress.\tIncreased
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involved\theat\tstress.\tIncreased\n\tsubjective\tratings\tof\tfatigue\tand\tperceived\texertion\tconsistently\naccompanied\thypohydration.
|
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Sweat\tlosses\tin\tteam\tsports\tcan\tbe\tsignificant\tdue\tto\trepeated\tbursts\tof\thigh-intensity\tactivity,\tas\nwell\tas\tthe\tlarge\tbody\tsize\tof\tathletes,\tequipment\tand\tuniform\trequirements,\tand\tenvironmental\theat\nstress\toften\tpresent\tduring\ttraining\tand\tcompetition.\tSignificant\thypohydration\tof\t>2%\thas\tbeen\nreported
|
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] |
reported\n\tmost\tconsistently\tin\tsoccer.\tMean\tsweating\trates\tfrom\t1.0\tto\t2.9\tL/h\thave\tbeen\treported\tfor\ncollege\tand\tprofessional\tAmerican\tfootball\tplayers,\twith\tseveral\tstudies\treporting\t3.0\tL/h\tor\tmore\tin\nsome\tlarger\tplayers\t(\nDavis\tet\tal,\t2016\n).\tAlthough\tAmerican\tfootball,\trugby,\tbasketball,\ttennis,\tand
|
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).\tAlthough\tAmerican\tfootball,\trugby,\tbasketball,\ttennis,\tand\nice\thockey\thave\treported\thigh\tsweating\trates,\tfluid\tbalance\tdisturbances\thave\tgenerally\tbeen\tmild,\nwith\n\ta\tmean\t<2%,\tprobably\tdue\tto\tample\tdrinking\topportunities.\nAlthough,\tfor\tyears,\tstudies\thave\tshown\tthat\tsubstantial\tfluid\tand\tbody\tmass\tlosses\tgreater\tthan
|
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2%\tof\ttotal\tbody\tweight\twere\trelated\tto\tan\timpaired\texercise\tperformance,\tone\tstudy\tshows\notherwise\t(\nWall\tet\tal,\t2013\n).\tHigh-intensity\tprolonged\texercise\tmay\tincrease\tthe\tdiscrepancy\nbetween\tfluid\tintake\tand\tlosses.\tIn\tone\tstudy,\tincreased\n\tbody\ttemperature\tand\tdehydration\tup\tto\t3%
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body\ttemperature\tand\tdehydration\tup\tto\t3%\nin\twell-trained\tmale\tcyclists\thad\tno\teffect\ton\ta\t25-km\tcycling\ttime-trial\tperformance\tin\thot\nconditions\tin\twell-trained\tmen\twho\twere\tblinded\tto\ttheir\thydration\tstatus\t(\nWall\tet\tal,\t2013\n).\nDaily\tfluid\tneeds
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Wall\tet\tal,\t2013\n).\nDaily\tfluid\tneeds\nFluid\tintake\trecommendations\tfor\tsedentary\tindividuals\tvary\tgreatly\tbecause\tof\tthe\twide\tdisparity\tin\ndaily\tfluid\tneeds\tcreated\tby\tbody\tsize,\tphysical\n\tactivity,\tand\tenvironmental\tconditions.\tThe\tDRI\tfor\nwater\tand\telectrolytes\tidentifies\tthe\tadequate\tintake\tfor\twater\tto\tbe\t3.7\tL/day\tfor\tmen\t(130\toz/day,
|
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16\tcups\tof\tfluid/day)\tand\t2.7\tL/day\tfor\twomen\t(95\toz/day,\tapproximately\t12\tcups/day)\t(\nInstitute\tof\nMedicine\t[IOM],\t2005\n).\tApproximately\t20%\tof\tthe\tdaily\twater\tneed\tcomes\tfrom\twater\tfound\tin\tfruits\nand\tvegetables;\tthe\tremaining\t80%\tis\tprovided\n\tby\tbeverages,\tincluding\twater,\tjuice,\tmilk,\tcoffee,
|
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] |
by\tbeverages,\tincluding\twater,\tjuice,\tmilk,\tcoffee,\ntea,\tsoup,\tsports\tdrinks,\tand\tsoft\tdrinks.\tWhen\tindividuals\twork,\ttrain,\tand\tcompete\tin\twarm\nenvironments,\ttheir\tfluid\tneeds\tcan\tincrease\tgreatly\t(\nMcArdle\tet\tal,\t2014\n).\nFluid\treplacement\nControversy\texists\tamong\texperts\tas\tto\thow\tto\tassess\tfluid\tneeds\tbecause\tthere\tis\tno\tscientific
|
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] |
consensus\tregarding\tthe\tbest\tmethod\tto\tassess\thydration\tstatus.\n\tRecreational\tsports\ttypically\tresult\nin\thypotonic\tfluid\tlosses,\twhich\tincrease\trelative\tconcentrations\tof\tblood\tand\turine.\tField\tmeasures\nto\tassess\tbody\thydration\tstatus\tinclude\tbody\tmass\tmeasurements,\turine\tspecific\tgravity\tand\tcolor,\nand\ttaste\tsensation.\tEach\thas\tits\tlimitations\t(
|
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] |
and\ttaste\tsensation.\tEach\thas\tits\tlimitations\t(\nMcArdle\tet\tal,\t2014\n).\nSeveral\tposition\tstatements\tand\trecommendations\tare\tpublished\tby\ta\tvariety\tof\tprofessional\norganizations\tthat\taddress\tfluid\tand\telectrolyte\treplacement\tbefore,\tduring,\tand\tafter\texercise.\tA\nsummary\tof\tthese\trecommendations\tcan\tbe\tfound\tin\t\nBox\t22.5\n.\nBOX\t22.5
|
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] |
summary\tof\tthese\trecommendations\tcan\tbe\tfound\tin\t\nBox\t22.5\n.\nBOX\t22.5\nSummary\tof\tGuidelines\tfor\tProper\tHydration\nGeneral\tguidelines\nMonitor\tfluid\tlosses:\tWeigh\tin\tbefore\tand\tafter\tpractice,\tespecially\tduring\thot\tweather\tand\tthe\nconditioning\tphase\tof\tthe\tseason.\nDo\tnot\trestrict\tfluids\tbefore,\n\tduring,\tor\tafter\tthe\tevent.
|
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] |
Do\tnot\trestrict\tfluids\tbefore,\n\tduring,\tor\tafter\tthe\tevent.\nDo\tnot\trely\ton\tthirst\tas\tan\tindicator\tof\tfluid\tlosses.\nDrink\tearly\tand\tat\tregular\tintervals\tthroughout\tthe\tactivity.\nAvoid\talcohol\tbefore,\tduring,\tor\tafter\texercise\tbecause\tit\tmay\tact\tas\ta\tdiuretic\tand\tprevent\nadequate\tfluid\treplenishment.
|
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adequate\tfluid\treplenishment.\nDiscourage\tcaffeinated\tbeverages\ta\tfew\thours\tbefore\tand\tafter\tphysical\tactivity\tbecause\tof\ntheir\tdiuretic\teffect.\nBefore\texercise\nDrink\tapproximately\t400\tto\t600\tmL\t(14\tto\t22\toz)\tof\twater\tor\tsports\tdrink\t2\tto\t3\thours\tbefore\nthe\tstart\tof\texercise.\nDuring\texercise
|
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0.040686801075935364,
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0.058416008949279785,
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] |
the\tstart\tof\texercise.\nDuring\texercise\nDrink\t150\tto\t350\tmL\t(6\tto\t12\toz)\tof\tfluid\tevery\t15\tto\t20\tmin,\tdepending\ton\trace\tspeed,\nenvironmental\tconditions,\tand\ttolerance;\tno\tmore\tthan\t1\tC\t(8\tto\t10\toz)\tevery\t15\tto\t20\tmin,\nalthough\tindividualized\trecommendations\tmust\tbe\tfollowed.\nAfter\texercise
|
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] |
After\texercise\nDrink\t25%\tto\t50%\tmore\tthan\tpost\tworkout\tweight\tloss\tto\tensure\thydration\t4\tto\t6\thours\tafter\nexercise.\nDrink\t450\tto\t675\tmL\t(16\tto\t24\toz)\tof\tfluid\tfor\tevery\tpound\tof\tbody\tweight\tlost\tduring\texercise.\nIf\tan\tathlete\tis\tparticipating\tin\tmultiple\tworkouts\tin\t1\tday,\tthen\t80%\tof\tfluid\tloss\tmust\tbe\nreplaced\tbefore\tthe\tnext\tworkout.
|
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replaced\tbefore\tthe\tnext\tworkout.\nElectrolyte\treplacement
|
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Sodium:\t0.5\tto\t0.7\tg/L\tin\tactivity\tlonger\n\tthan\t1\thour\tto\tenhance\tpalatability\tand\tthe\tdrive\tto\ndrink,\tto\treduce\tthe\trisk\tof\thyponatremia,\tand\tto\tminimize\trisk\tof\tmuscle\tcramps.\nAlthough\tspecific\trecommendations\tdiffer\tslightly,\tthe\tintent\tis\tto\tkeep\tathletes\twell\thydrated.
|
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These\tstrategies\twill\thelp\tprevent\thypohydration,\tmaximize\tsafety\tduring\texercise,\tand\toptimize\nphysical\tperformance\t(\nMcDermott\tet\tal,\t2017\n).\nFluid\n\tabsorption\nThe\tspeed\tat\twhich\tfluid\tis\tabsorbed\tdepends\ton\ta\tnumber\tof\tdifferent\tfactors,\tincluding\tthe\tamount,
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type,\ttemperature,\tand\tosmolality\tof\tthe\tfluid\tconsumed\tand\tthe\trate\tof\tgastric\temptying.\tBecause\nglucose\tis\tabsorbed\tactively\tin\tthe\tintestines,\tit\tcan\tmarkedly\tincrease\tsodium\tand\twater\tabsorption.\nA\tcarbohydrate-electrolyte\tsolution\tpotentially\tenhances\texercise\tcapacity,\tespecially\n\tin\tendurance
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it\tattenuates\tchanges\tin\tcore\ttemperature\tand\nperipheral\tblood\tflow,\tdecreases\tsweat\trate,\tspeeds\tup\tgastric\temptying,\tand\tis\tabsorbed\tmore\nquickly.\tIn\tone\trecent\tstudy,\tsweating\tresponse\twas\tinfluenced\tby\twater\ttemperature\tand\tvoluntary\nintake\tvolume.\tCool\ttap\twater\tat\t60°\tF\tappeared\tto\treplace\tfluids\tbetter\tin\tdehydrated\tindividuals
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] |
compared\twith\twarmer\tfluids\t(\nHosseinlou\tet\tal,\t2013\n).\nBurdon\n\tet\tal.\t(2013)\tshowed\tthat,\talthough\tingestion\tof\tcold\tbeverages\tis\tpreferable,\tan\tergogenic\nbenefit\twas\talso\tseen\tfrom\tthe\teffect\tof\tice\tslush\tingestion\tand\tmouthwash\ton\tthermoregulation\tand
|
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] |
endurance\tperformance\tin\tthe\theat.\tAnother\tstudy\tcompared\tice\tslush\tto\tcold\twater\tin\tmoderately\nactive\tmales\twhile\trunning\tand\tshowed\tprolonged\ttime\tto\texhaustion\tand\treduced\trectal\ntemperature,\tsupporting\n\tpossible\tsensory\tand\tpsychological\teffects\tof\tice\tslush\tbeverages\teither
|
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faster\tthan\tthose\tof\tadults,\n\tprobably\tbecause\tof\ta\tgreater\tnumber\tof\theat-activated\tsweat\tglands\tper\nunit\tskin\tarea\tthan\tin\tadolescents\tor\tadults.\tChildren\tsweat\tless\teven\tthough\tthey\tachieve\thigher\ncore\ttemperatures.\tSweat\tcomposition\talso\tdiffers\tbetween\tchildren\tand\tadults:\tadults\thave\thigher
|
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] |
sodium\tand\tchloride\tconcentrations\tbut\tlower\tlactate,\thydrogen,\tand\tpotassium\tconcentrations.\nChildren\talso\ttake\tlonger\tto\tacclimate\n\tto\theat\tthan\tadolescents\tand\tadults\t(\nMcArdle\tet\tal,\t2014\n).\nBecause\tyoung\tchildren\toften\tdo\tnot\tdrink\tenough\twhen\toffered\tfluids\tfreely\tduring\texercise\tin\thot
|
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and\thumid\tclimates,\tand\tbecause\tthey\tparticipate\tin\tphysical\tactivities\tless\tthan\t60\tminutes\tin\nduration,\toften\tlittle\tattention\tis\tpaid\tto\ttheir\thydration.\tChildren\twho\tparticipate\tin\tsports\tactivities\nmust\tbe\ttaught\tto\tprevent\tdehydration\n\tby\tdrinking\tabove\tand\tbeyond\tthirst\tand\tat\tfrequent
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by\tdrinking\tabove\tand\tbeyond\tthirst\tand\tat\tfrequent\nintervals,\tsuch\tas\tevery\t20\tminutes.\tAs\ta\tgeneral\trule,\ta\tchild\t10\tyears\tof\tage\tor\tyounger\tshould\ndrink\tuntil\tthirst\tis\tsatiated\tand\tthen\tshould\tdrink\tan\tadditional\thalf\ta\tglass\t(3\tto\t4\toz\tor\t⅓\tto\t½\tcup)\nof\tfluid.
|
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of\tfluid.\nOlder\tchildren\tand\tadolescents\tshould\tfollow\tthe\tsame\tguidelines;\thowever,\tthey\tshould\tconsume\nan\tadditional\tcup\tof\tfluid\t(8\toz).\n\tWhen\trelevant,\tregulations\tfor\tcompetition\tshould\tbe\tmodified\tto\nallow\tchildren\tto\tleave\tthe\tplaying\tfield\tperiodically\tto\tdrink.\tOne\tof\tthe\thurdles\tto\tgetting\tchildren
|
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] |
to\tconsume\tfluids\tis\tto\tprovide\tfluids\tthey\tlike.\tProviding\ta\tsports\tdrink\tor\tslushy\tice\tdrink\tas\ndescribed\tin\tthe\tprevious\tsection\tthat\twill\tmaintain\tthe\tdrive\tto\tdrink\tmay\tbe\tthe\tkey\tto\tkeeping\nchild\tathletes\thydrated.\nOlder\n\tathletes\nHydration\tis\tespecially\timportant\tfor\tmasters\tathletes\t(older\tthan\t40\tyears),\tespecially\tduring\tthe
|
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] |
first\t5\tdays\tof\theat\tacclimatization.\tHypohydration\t(water\tloss\texceeding\twater\tintake\twith\ta\tbody\nwater\tdeficit)\tin\tolder\tindividuals\tcan\taffect\tcirculatory\tand\tthermoregulatory\tfunction\tto\ta\tgreater\nextent\tand\tmay\tbe\tcaused\tby\tthe\tlower\tskin\tblood\tflow,\tcausing\tcore\ttemperature\tto\trise.\n\tBecause
|
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] |
Because\nthe\tthirst\tdrive\tis\treduced\tin\tolder\tadults,\tthey\tneed\tto\tdrink\tadequately\tbefore\texercise,\twell\tbefore\nthey\tbecome\tthirsty\t(\nMcDermott\tet\tal,\t2017\n).\tAlthough\tolder\tadults\tcan\trestore\tfluid\tlosses,\tthis\noccurs\tat\ta\tslower\trate\tthan\tyounger\tadults.\nHydration\tat\thigh\taltitudes
|
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] |
Hydration\tat\thigh\taltitudes\nUnacclimated\tindividuals\tundergo\ta\tplasma\tvolume\tcontraction\twhen\tacutely\texposed\tto\tmoderately\nhigh\taltitude.\n\tThis\tis\tthe\tresult\tof\tincreased\trenal\tsodium\tand\twater\texcretion\tand\tdecreased\nvoluntary\tsodium\tand\twater\tintake.\tRespiratory\tlosses\tare\tincreased\tby\thigh\tventilatory\trates\tand
|
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] |
typically\tdry\tair.\tThe\tresult\tis\tan\tincrease\tin\tserum\thematocrit\tand\themoglobin,\twhich\tincreases\tthe\noxygen-carrying\tcapacity\tof\tthe\tblood,\tbut\tat\tthe\tcost\tof\treduced\tblood\tvolume,\tstroke\tvolume,\tand\ncardiac\toutput.\tFluid\n\trequirements\tincrease\tas\ta\tresult.\tWith\tacclimation,\tred\tblood\tcell\tproduction
|
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0.024811502546072006,
-0.01162337139248848,
-0.09262557327747345,
0.041692644357681274,
0.02651810087263584,
0.02883205935359001,
-0.0263143889605999,
0.006427397485822439,
0.08210304379463196,
0.02980770543217659,
0.002187418518587947,
-0.021091975271701813
] |
Electrolytes\nThe\treplacement\tof\telectrolytes\tas\twell\tas\twater\tis\tessential\tfor\tcomplete\trehydration\t(\nTable\t22.3\n).\nTABLE\t22.3\nComparison\tof\tthe\tSweat\tElectrolyte\tLosses\n*\n\tand\tSports\tDrink\tContent\nElectrolyte\nSweat\tLoss\tmg/L\nStandard\tSport\tDrink\tmg/L\nEndurance\tSpecific\tSport\tDrink\tmg/L\nSodium\n900-2600\n230-1700\n800-1110\nPotassium\n150\n80-125\n390-650
|
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0.08063209056854248,
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0.07711715251207352,
0.06862086802721024,
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0.05400478094816208,
0.04744039475917816,
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0.025464246049523354,
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0.0324234738945961,
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0.011694052256643772,
0.02518349699676037,
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] |
Sodium\n900-2600\n230-1700\n800-1110\nPotassium\n150\n80-125\n390-650\nMagnesium\n8.3-14.2\n0\n10-815\nChloride\n900-1900\n0\n390-1550\nCalcium\n28\n0-100\n24-275\nIron\n0.1-0.4\n0\n0\nPhosphorus\n40\n0\n0\nZinc\n0.36-.0.48\n0\n0-5\n*\nDependent\ton\texercise\tduration,\tintensity,\tambient\ttemperature,\thydration\tstatus\n\tbefore\tand\tduring\texercise
|
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] |
before\tand\tduring\texercise\nBaker\tA:\tNutrition\tfor\tSports\t22:\tSweat\tmineral\tlosses.\t\nhttp://www.arniebakercycling.com/pubs/Free/NS%20Sweat.pdf\n.\nKenefick\tRW,\tCheuvront\tSN:\tHydration\tfor\trecreational\tsport\tand\tphysical\tactivity,\t\nNutr\tRev\n\t70\t(Suppl\t2):S137,\t2012.\nSodium
|
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] |
Nutr\tRev\n\t70\t(Suppl\t2):S137,\t2012.\nSodium\nIt\tis\timportant\tto\tinclude\tsodium\tin\tfluid-replacement\tsolutions,\tespecially\twith\texcessive\tintake\tof\nplain\twater\t(\nMcArdle\tet\tal,\t2014\n)\tfor\tevents\tlasting\tmore\tthan\t2\thours;\tsodium\tshould\tbe\tadded\tto\nthe\tfluid\tto\treplace\tlosses\tand\tto\tprevent\thyponatremia.\tRehydration\twith\twater\talone\tdilutes\tthe
|
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blood\trapidly,\tincreases\tits\tvolume,\tand\tstimulates\turine\toutput.\tBlood\tdilution\tlowers\tsodium\tand\nthe\tvolume-dependent\tpart\tof\tthe\tthirst\tdrive,\tthus\tremoving\tmuch\tof\tthe\tdrive\tto\tdrink\tand\treplace\nfluid\tlosses.\nWater-soluble\telectrolytes\n\tsuch\tas\tsodium\tcan\tmove\trapidly\tacross\tthe\tproximal\tintestines.\tDuring
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] |
prolonged\texercise\tlasting\tmore\tthan\t4\tto\t5\thours,\tincluding\tsodium\tin\treplacement\tfluids\tincreases\npalatability\tand\tfacilitates\tfluid\tuptake\tfrom\tthe\tintestines.\tSodium\tand\tcarbohydrate\tare\tactively\ntransported\tfrom\tthe\tlumen\tto\tthe\tbloodstream.\nWater\treplacement\tin\tthe\tabsence\tof\tsupplemental\tsodium\tcan\tlead\tto\tdecreased\n\tplasma\tsodium
|
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] |
plasma\tsodium\nconcentrations.\tAs\tplasma\tsodium\tlevels\tfall\tbelow\t130\tmEq/L,\tsymptoms\tcan\tinclude\tlethargy,\nconfusion,\tseizures,\tor\tloss\tof\tconsciousness.\tExercise-induced\thyponatremia\tmay\tresult\tfrom\tfluid\noverloading\tduring\tprolonged\texercise\tover\t4\thours.\tHyponatremia\tis\tassociated\twith\tindividuals
|
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who\tdrink\tplain\twater\tin\texcess\tof\ttheir\tsweat\tlosses\tor\twho\tare\tless\tphysically\tconditioned\tand\nproduce\ta\tsaltier\tsweat.\nGuidelines\trecommend\tthe\tconsumption\tof\tsodium\tduring\texercise\tto\treplace\tlosses\tin\tsweat;\nhowever,\tthe\teffects\tof\tsodium\ton\tthermoregulation\tare\tless\tclear.\tIn\tone\tdouble-blind,\trandomized-
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sequence,\tcrossover\tstudy,\t11\tendurance\tathletes\tunderwent\t2\thours\tof\tendurance\texercise\tat\t60%\nheart\trate\treserve\twith\t1800\tmg\tof\tsodium\tsupplementation\tduring\tone\ttrial\tand\tplacebo\n\tduring\tthe\nother\ttrial.\tA\tprogressive\tintensity\ttime-to-exhaustion\ttest\twas\tperformed\tafter\tthe\t2-hour\tsteady
|
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state\texercise\tas\tan\tassessment\tof\texercise\tperformance.\tHigh-dose\tsodium\tsupplementation\tdid\tnot\nappear\tto\timpact\tthermoregulation,\tcardiovascular\tdrift,\tor\tphysical\tperformance\tin\ttrained,\nendurance\tathletes\t(\nEarhart\tet\tal,\t2015\n).\nPotassium\nAs\tthe\tmajor\telectrolyte\tinside\tthe\tbody’s\n\tcells,\tpotassium\tworks\tin\tclose\tassociation\twith\tsodium
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cells,\tpotassium\tworks\tin\tclose\tassociation\twith\tsodium\nand\tchloride\tin\tmaintaining\tbody\tfluids,\tas\twell\tas\tgenerating\telectrical\timpulses\tin\tthe\tnerves,\nmuscles,\tand\theart.\tPotassium\tbalance\tis\tregulated\tby\taldosterone\tand\tits\tregulation\tis\tprecise.
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Although\taldosterone\tacts\ton\tsweat\tglands\tto\tincrease\tthe\tresorption\tof\tsodium,\tpotassium\tsecretion\nis\tunaffected.\tLoss\tof\tpotassium\tfrom\tskeletal\n\tmuscle\thas\tbeen\timplicated\tin\tfatigue\tduring\tathletic\nevents.\tThere\tis\tlittle\tloss\tof\tpotassium\tthrough\tsweat,\tand\tin\ta\trecent\tstudy\texercise\tintensity\thas
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been\tshown\tto\thave\ta\tminimal\timpact\ton\tsweat\tpotassium\tlosses\tin\tpractice\tand\tcan\tbe\teasily\nreplaced\tby\tdiet\t(\nBaker\tet\tal,\t2019\n).\nVitamins\tand\tminerals\nMany\tmicronutrients\tplay\tan\timportant\trole\tin\tthe\tregulation\tof\tprocesses\tthat\tsupport\n\tsports\nperformance,\tranging\tfrom\tenergy\tproduction\tto\tthe\tmanufacture\tof\tnew\tcells\tand\tprotein.\tA
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] |
deficiency\tin\tone\tor\tmore\tof\tthese\tnutrients\tmay\tlead\tto\timpairment\teither\tdirectly\tor\tby\treducing\nthe\tathlete’s\tability\tto\ttrain\teffectively\t(i.e.,\tiron\tdeficiency,\tanemia)\tor\tstay\taway\tfrom\tillness\tor\ninjury\t(i.e.,\tcalcium\tand\tvitamin\tD)\tand\tbone\thealth.\tSuboptimal\tnutrient\tintakes\tand\tdeficiencies
|
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may\talso\thave\ta\tprofound\timpact\ton\tperformance\t(\nMaughan\tet\tal,\t2018\n).\nWhile\tall\tathletes\tare\tencouraged\tto\tfollow\tsports\tnutrition\tstrategies\tthat\toptimize\tdietary\tintake\nto\tsupport\toptimal\thealth\tand\tperformance,\tmany\tfall\tshort\tof\tmeeting\t100%\tof\tthe\trecommended
|
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] |
dietary\tallowance\t(RDA)\tfor\tmicronutrients.\tIn\tone\tstudy\tof\tDutch\telite\tand\tsub\telite\tathletes,\nmicronutrient\tintakes\tof\t553\tathletes\n\tshowed\tthat\tnonusers\tof\tsupplements\twere\tat\trisk\tfor\tlow\nintakes\tof\tvitamins\tB\n1\n,\tB\n2\n,\tB\n3\n\tand\tvitamins\tA,\tC,\tand\tselenium\t(\nWardenaar\tet\tal,\t2017\n).
|
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2\n,\tB\n3\n\tand\tvitamins\tA,\tC,\tand\tselenium\t(\nWardenaar\tet\tal,\t2017\n).\nHigh\ttraining\tvolume,\texercise\tperformed\tin\tstressful\tconditions\tincluding\thot\tconditions\tand
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altitude,\tor\ttraining\twith\tsubstandard\tdiets\tmay\tpromote\texcessive\tlosses\tof\tmicronutrients\tbecause\nof\tincreased\tcatabolism\tor\texcretion\t(\nLukaski,\t2004\n).\tPara\n\tathletes\t(athletes\twith\tdisabilities)\tare\ta\nhigh-risk\tgroup\tfor\tinadequate\tdietary\tintake\tleading\tto\tdeficiencies\tin\tenergy,\tcarbohydrate,
|
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protein,\tiron,\tand\tvitamin\tD,\twhich\tcan\timpair\tsports\tperformance\t(\nScaramella\tet\tal,\t2018\n).\nTraining\tand\twork\tschedules,\tlow-nutrient\tsnacks,\tinfrequent\tnutrient-dense\tmeals,\tand\toverall\nlow\tcalorie\tintakes\tmay\tcause\tinadequate\tintakes\tof\tvitamins\tand\tminerals.\n\tAthletes\twho\tadopt
|
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Athletes\twho\tadopt\npopular\tdiets\tthat\teliminate\twhole\tfood\tgroups\tsuch\tas\tmeat,\tdairy,\tgrains,\tor\tfruits,\tas\tin\tthe\tcase\tof\nvegans,\tor\tthose\tfollowing\ta\tPaleo\tor\tketogenic\tdiet,\trun\tthe\trisk\tof\tpoor\tmicronutrient\tintake.\nMicronutrients\tsuch\tas\tcalcium,\tzinc,\tiron,\tvitamin\tB\n12\n,\tand\tothers\twill\tbe\tof\tconcern.
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12\n,\tand\tothers\twill\tbe\tof\tconcern.\nDescription\tof\tvitamin\tmetabolism\tand\tresulting\tphysical\tperformance\tis\tvery\tlimited.\n\tAssessments\nof\tvitamin\tintake,\tbiochemical\tmeasures\tof\tvitamin\tstatus,\tand\tdetermination\tof\tresulting\tphysical\nperformance\tinvolves\tsystematic\tprotocols\tthat\tobtain,\tverify,\tand\tinterpret\tevidence\tof\tnutrition
|
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] |
related\tproblems,\tas\twell\tas\ttheir\tcauses\tand\tsignificance.\tA\tcomplete\tassessment\tis\trequired;\nhowever,\tvery\tfew\tstudies\thave\tprovided\tthis\tinformation.\nIn\t2010\tnumerous\tdietary\tvitamin\n\tand\tmineral\tdeficiencies\twere\treported\tin\telite\tfemale\tathletes,\nincluding\tfolate\t(48%),\tcalcium\t(24%),\tmagnesium\t(19%),\tand\tiron\t(4%)\t(\nHeaney\tet\tal,\t2010
|
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] |
Heaney\tet\tal,\t2010\n).\tA\t2014\nreport\talso\thighlighted\tthe\trisk\tof\tinjury\tin\tfemale\tathletes\twith\tiron,\tvitamin\tD,\tand\tcalcium\ndeficiencies\t(\nMcClung\tet\tal,\t2014\n).\tA\t2013\tstudy\tof\tmale\tathletes\tshowed\tsignificant\tdeficiencies\tin\nvitamin\tA\t(44%\tof\tgroup),\tvitamin\tC\n\t(80%\tof\tgroup),\tvitamin\tD\t(92%\tof\tgroup),\tfolate\t(84%\tof\tgroup),
|
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] |
(80%\tof\tgroup),\tvitamin\tD\t(92%\tof\tgroup),\tfolate\t(84%\tof\tgroup),\ncalcium\t(52%\tof\tgroup),\tand\tmagnesium\t(60%\tof\tgroup)\t(\nWierniuk\tand\tWłodarek,\t2013\n).\nWithout\ta\tdoubt,\timpaired\tmicronutrient\tstatus\taffects\texercise\tand\twork\tperformance.\tSome\tof\nthe\tdeficiency\tsigns\tand\tsymptoms\tassociated\twith\texercise\thave\tbeen\tsummarized\tin\tthis\tsection\n(
|
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0.00045428419252857566,
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0.06397879123687744,
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0.009621196426451206,
0.04842077195644379,
0.06669124215841293,
0.02458801306784153,
-0.010999277234077454
] |
(\nTable\t22.4\n).\nTABLE\t22.4\nErgogenic\tAids\nErgogenic\tAid\nReported\nAction/Claim\nResearch\ton\tErgogenic\tEffects\nSide\tEffects\nAntioxidants\nMinimize\tfree\tradical\ndamage\tto\tmuscle,\nreducing\tfatigue\ninflammation\nsoreness\nSmall\tclinical\ttrials;\tdoes\tnot\tdirectly\nimprove\tperformance\nMay\thinder\tsome\nphysiologic\nand\tphysical\nexercise\ninduced\nadaptations
|
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] |
May\thinder\tsome\nphysiologic\nand\tphysical\nexercise\ninduced\nadaptations\nArginine\nIncreases\tblood\tflow\nand\tO\n2\n\tdelivery\tto\nmuscle;\tincreases\nHGH\tsecretion\nLimited\tclinical\ttrials\twith\tconflicting\nresults;\tlittle\tor\tno\teffect\ton\nvasodilation,\tblood\tflow,\tor\nexercise\tmetabolites.\nDiarrhea\tand\nnausea\nBeetroot\tor\tbeet\tjuice\nEnhances\tNO\nbioavailability;
|
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] |
nausea\nBeetroot\tor\tbeet\tjuice\nEnhances\tNO\nbioavailability;\ndilates\tblood\tvessels\nin\texercising\nmuscle,\treduces\tO\n2\nuse,\timproves\nenergy\tproduction\nAcute\tperformance\tbenefits\tseen\t2-3\nhours\tfollowing\tingestion\tof\t310-\n560\tmg;\tprolonged\tperiods\talso\nmay\tbenefit\n\tperformance;\t4%-25%\nimprovement\tin\texercise\ttime\tto\nexhaustion;\tenhances\ttype\tII
|
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] |
improvement\tin\texercise\ttime\tto\nexhaustion;\tenhances\ttype\tII\nmuscle\tfiber\tfunction\tresulting\tin\n3%-5%\timprovement\tof\tHIIT\tteam\nsport\t12-40\tmin\tduration.\nPerformance\tgains\tharder\tto\nobtain\tin\thighly\ttrained\tathletes\nGI\tupset\tin\tsome\nathletes\nBeta\talanine\nIncreases\tcarnosine\nsynthesis,\taugments\nbuffering\tcapacity\tin\nmuscle\treducing
|
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synthesis,\taugments\nbuffering\tcapacity\tin\nmuscle\treducing\nmuscle\tfatigue\tand\nloss\tof\tforce\tin\thigh\nintensity\n\texercise\nDaily\tconsumption\tof\tapprox.\t65\nmg/kg\tBM\tingested\tin\tsplit\tdose,\n0.8-1.6\tevery\t3-4\thours\tover\t10-12\nweeks\tmay\thave\tsmall\nperformance\tbenefits\tduring\ncontinuous\tand\tintermittent\nexercise\tof\t30\ts-10\tmin\nSkin\trash,\ntransient
|
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] |
exercise\tof\t30\ts-10\tmin\nSkin\trash,\ntransient\nparesthesia\nBetaine\nIncreases\tcreatine\nproduction,\tblood\nnitric\tacid\tlevels\tor\nwater\tretention\tin\ncells\nLimited\tclinical\ttrials\tin\tmen\twith\nconflicting\tresults;\tpotential\n\tbut\nmodest\tstrength\tand\tpower\nimprovements\twith\tbodybuilders\nand\tcyclists\nNo\tsafety\nconcerns\nreported\tfor\t2-\n5\tg/day\tup\tto\n15\tdays
|
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] |
and\tcyclists\nNo\tsafety\nconcerns\nreported\tfor\t2-\n5\tg/day\tup\tto\n15\tdays\nCitrulline\nDilates\tblood\tvessels\tto\nincrease\tdelivery\tof\nO\n2\n\tand\tnutrients\tto\nskeletal\tmuscle\nFew\tclinical\ttrials\twith\tconflicting\nresults\nFew\tsafety\nconcerns\nreported\tfor\tup\nto\t9\tg\tfor\t1\tday\nor\t6\tg/day\tfor\nup\tto\t16\tdays\nHMB\n(beta-hydroxy-\nbeta-\nmethylbutyrate)
|
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or\t6\tg/day\tfor\nup\tto\t16\tdays\nHMB\n(beta-hydroxy-\nbeta-\nmethylbutyrate)\nMetabolite\tof\tEAA\nleucine;\nanticatabolic;\nenhances\trecovery\nby\tstimulating\nprotein\tand\n3\tg\tin\t2\tdivided\tdoses\tshown\tto\nimprove\tperformance;\tmay\nincrease\tupper-body\tstrength\tand\nlean\tbody\tmass\tand\tminimize\nmuscle\tdamage;\tdecreases\tmuscle\ncatabolism\nNo\tsafety\nconcerns\nreported\tfor
|
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0.023997342213988304,
0.03196410834789276,
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0.11848850548267365,
-0.0439642108976841,
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0.05656817927956581,
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0.022400645539164543,
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0.01800910197198391,
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0.05343000590801239,
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0.026195663958787918,
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0.04767697677016258,
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0.11537501960992813,
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0.013157445006072521,
0.0769428014755249,
0.027045082300901413,
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0.06529884785413742,
0.04118955135345459,
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0.011897181160748005,
0.06898602843284607,
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0.10615447163581848,
0.07423944026231766,
0.007080645300447941,
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0.0800553411245346,
0.033562272787094116,
0.09636598825454712,
-0.025717081502079964
] |
catabolism\nNo\tsafety\nconcerns\nreported\tfor\ndose\tof\t3\tg/day\nfor\tup\tto\t2\nmonths
|
[
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3.6755965771673332e-34,
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0.05494293197989464,
-0.012207817286252975,
0.021013330668210983,
0.0746600329875946,
0.01837526261806488,
-3.8770263444121156e-8,
0.023512544110417366,
-0.012873624451458454,
0.04059448465704918,
0.025594783946871758,
0.029708387330174446,
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0.10024010390043259,
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0.10556206852197647,
-0.01857130043208599,
-0.01656113937497139,
0.06569875031709671,
-0.04325158894062042,
-0.02218831703066826,
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0.04290470853447914,
-0.054963622242212296,
-0.026430653408169746,
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0.043272241950035095,
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0.019121821969747543,
0.06955432146787643,
-0.014613959938287735,
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-0.017654504626989365,
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0.009423740208148956,
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0.07170873880386353,
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0.1144569143652916,
0.01682606153190136,
0.09997497498989105,
-0.00034901322214864194
] |
glycogen\tsynthesis\nCollagen\nhydrolysate/gelatin\nand\tvitamin\tC\nIncreased\tcollagen\nproduction,\nthickened\tcartilage,\ndecreased\tjoint\tpain\nGelatin\tand\tcollagen\tsupplements\tare\nlow\trisk;\tincreased\tcollagen\nproduction,\tdecreased\tpain\nrecovery\tfrom\tinjury\treported;\ndose\t5-15\tg\tgelatin\twith\t50\tg\nvitamin\tC;\tcollagen\thydrolysate\ndose\tis\t10\tg/day\nCurcumin
|
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] |
vitamin\tC;\tcollagen\thydrolysate\ndose\tis\t10\tg/day\nCurcumin\nAntiinflammatory,\ndecrease\tmuscle\ndamage,\tDOMS\nConflicting\tresults—reductions\tin\nDOMS,\tCK,\tand\tinflammatory\ncytokines\t(TNF-α,\tIL-8)\n\tfollowing\neccentric\tcontraction,\thowever\tnot\nseen\tfollowing\tendurance\texercise\nUp\tto\t5\tg/day\ndose,\tnone\nreported\nChondroitin\tsulfate\nBuilds\tand\tgrows
|
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] |
dose,\tnone\nreported\nChondroitin\tsulfate\nBuilds\tand\tgrows\ncartilage\nNo\tstudies\tthat\tit\tis\teffective\tin\ntreating\tarthritis\tor\tjoint\tdamage\nor\thelps\ttorn\tligaments\tor\ncartilage\nNone\nGlucosamine\nServes\tas\tnonsteroidal\nantiinflammatory\ndrug\talternative\nReadily\tabsorbed;\tbenefit\tin\treducing\npain\tand\tneed\n\tfor\tmedication\nNone\treported\nCreatine
|
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