熱環境運動之生理影響與水分補充方式建議

The Exercise Effect on the Physiological Function and the Suggest of Fluid Replacement in the Heat

林彥廷(Yen-Ting Lin) ； 蔡宗昌(Tsung-Chang Tsai)

《身體活動與運動科學學刊》 3卷1&2期 (2014/12) Pp. 3-14

摘要

爲了訓練或是比賽運動選手經常在熱環境下進行運動，因此必須經常的面對高溫環境的考驗。運動過程中身體藉由大量的排汗來調節體溫，若沒有適當的水分補充將使身體過度的脫水，因而降低心肺耐力與肌力／肌耐力的表現，更會導致熱疾病的產生。因此未能有效正確的補充水分，不僅影響了選手的運動表現更對選手的健康與生命安全造成了不良的影響。本文主要的目的在（1）透過文獻的探討，說明熱環境下運動的生理調節機制。（2）藉由過去相關的研究結果，說明脫水對運動表現的影響，以及（3）探討不同水分補充策略所產生的差異和提出水分補充的建議。透過文獻探討得知，水分的補充應該在運動之前2-3小時即開始，且透過運動前的尿液顏色來確認身體的水合狀態。比賽中則可藉由口渴的感覺是否滿足來做爲是否充份補充水分的依據，爲了避免口渴的感覺失眞，因此水分的補充在比賽中應該依據特性和需求，盡早以反覆多次的方式進行攝取。而運動後則建議2小時內，應至少要補充相當於體重流失的量，此外在過去的研究中發現水分的補充建議以低溫水較佳，並可適當的添加電解質和碳水化合物促進身體復水的效率。

關鍵字

熱環境 ； 脫水 ； 運動表現 ； 水分補充

並列摘要

Athletes frequently perform physical activity in heat environment and have to face the challenge of heat stress. During exercise, the body increases sweat rate for thermoregulation. The lack of fluid ingestion will cause dehydration and result in the impaired performance in endurance and strength exercise. Severe dehydration may lead to heat-related illnesses. The aims of this article are to (1) review the physiological mechanism of exercise in the heat, (2) elucidate the influence of dehydration on exercise performance, and (3) discuss the different fluid ingestion strategy and propose the fluid replacement strategy during exercise in the heat. In conclusion, the fluid replacement strategy should start from 2-3 hours before exercise, and the urine color can be utilize to confirm the eu-hydration state. During exercise, drink to prevent the thirst sensation can help to maintain sufficient fluid ingestion. Fluid supplement should be repeatedly executed in early timing. According to this study, the liquid supplement for athletes should be issued within 2 hours after exercise, and the ingestion volume should be at least equal to the body weight loss during exercise. Moreover, the low temperature fluid with proper amount of electrolyte and carbohydrate is recommended to improve the efficiency of rehydration.

並列關鍵字

heat environment ； dehydration ； exercise performance ； fluid ingestion