Hidrasyonun egzersiz performansı üzerindeki etkisi ve sıvı alım stratejileri

Yıl 2020, Cilt: 6 Sayı: 3, 386 - 394, 03.12.2020

Yusuf Ulusoy

https://doi.org/10.30569/adiyamansaglik.764382

Öz

Sporcular terlemeyle beraber su ve elektrolit kaybederken enerji depolarını da kullanırlar. Sıvı kaybının çok olması vücuttan atılan elektrolit miktarını arttırmakta, enerji tüketimini de hızlandırmaktadır. Yapılan araştırmalar vücut kütlesinin %2’den fazlasının sıvı kaybı olarak oluşması durumunda aerobik performansta düşüş yaşandığını ve anaerobik performansın da etkilenebileceğini göstermektedir. İçerik analizi yöntemi kullanılmış olan bu nitel araştırmanın amacı, hidrasyonun egzersiz performansına etkilerini ve sporcular için sıvı alım stratejilerini son yapılan çalışmalarla derlemektir. Sonuç olarak, performansı koruyabilmek için egzersiz öncesi, sırasında ve sonrası için uygun sıvı tüketiminin önemli olduğu, vücudun terle kaybettiği minerallerin geri kazanımının gerekliliği yapılan çalışmaların ortak noktasını oluşturmaktadır.

Anahtar Kelimeler

Hidrasyon, Dehidrasyon, Egzersiz Performansı, Elektrolit

The effect of hydration on exercise performance and the fluid intake strategies

Öz

Athletes lose water and electrolytes with sweating. Studies show that aerobic performance decreases and anaerobic performance can be affected if the fluid loss amounts to more than 2% of the body weight. The purpose of this qualitative study, following content analysis method, is to compile the effects of hydration on exercise performance, and the fluid intake strategies for athletes with recent studies. As a result, the common findings are that the proper fluid consumption before, during and after the exercise is important and that the recovery of minerals the body loses with sweating is needed to maintain performance

Anahtar Kelimeler

Hydration, Dehydration, Exercise performance, Electrolyte

Kaynakça

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