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Councils on the prevention and the treatment of the dehydration
The marathon of sands is a race where the ambient temperature can exceeded 50°c with one degree of hydrometric which is often very low. The preparation for the stamina is naturally indispensable and the acclimatization in the heat is not still possible for you.
So it is important that your clothes are adapted favouring the evaporation of your sweat and the traffic of the air on your body, cover, please, your head and your nape of the neck.
The exercise in warm atmosphere entails dehydration and your performance is decreased there then to drink and to run you should not especially choose. A bad hydration limits your performances and increases the risk of exhaustion, digestive discomfort, and the grave pathologies and naturally the risk of abandonment.
During the race, know that your sensation of thirst does not allow to compensate for all the real needs of your body often the quantity of water which you take spontaneously is not sufficient, the absorption from 150 to 300 ml of water every quarter of an hour could be recommended and it is necessary to distribute your consumption by taking into account difficulties and duration of every stage.
Furthermore through the sweat you lose until 15 g of salt a day, it is thus necessary to replace them, we recommend for the first five hours of race: 1,5 g of salt by litter of water, between 5 and 10 o'clock: 2 g of salt by litter of water and after 10 hours of race: between 2 and 3 g of salt by litter of water. To favour the ingestion, it is necessary to add carbohydrates which will look in more a certain flavour to your drinks.
For the tablets of salt, it is recommended to dilute them in the water to facilitate the assimilation.
You can easily estimate your state of hydration by watching your physical abilities the volume of urines and their density.
If you notice at you or at one of the competitors, the presence of signs allowing us to suppose a severe dehydration such as irritability, confusion, illness, behavioural problems, indicate to the organization.
For the treatment of the dehydration we favour the oral way by adding mineral salts to your water. If it is not enough we can be brought to put a drip.
To cross the finishing line you already dream about it but to make it in optimal conditions a prevention of your dehydration and an effective hydration are indispensable. |
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