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Adequate Hydration:
Problems Associated with
Dehydration during Exercise - And How to Avoid Them
The levels of your
performance and health, especially during exercise, are greatly dependent
upon your levels of hydration. Water comprises almost 70% of the human body
- and is imperative for peak performance. Therefore it is extra important to
be closely attentive to remaining well hydrated. Not only will it increase
your probability for victory in athletic competition; it will also
significantly reduce the chances that you will be injured.
Potential problems associated with dehydration during exercise:
Fast facts about life's ultimate elixir, water:
-
Next to the air that you
breathe, water is the most important element of life;
-
Various gases and highly
important nutrients are transported throughout your bodily systems only by
water;
-
Toxic waste products within
your body are flushed clean with water;
-
Without water, your body
would be unable to regulate its temperature;
Of course, in order to prevent dehydration during exercise, it is very
important to address hydration consistently on a daily basis. It's not that
difficult to do! Consider the following tips:
-
First thing in the
mornings, try drinking more water than you normally do - providing that's ok
for you to do!
-
At selected intervals
throughout each day, take sips of water.
-
Try reducing alcoholic and
high caffeine beverages such as sodas and coffee. These are diuretics that
will increase dehydration levels.
-
Drink a good amount of
water approximately 2 hours before engaging in physical activity.
-
As a rule of thumb, drink
plenty of water each hour during exercise. For most people, 1 ounce equals a
good “gulp”.
-
Flavored, lightly-sweetened
beverages with small amounts of sodium (like Gatorade) will help you to feel
like drinking more hydrating liquids during exercise. These type of
beverages also contain carbohydrates to fuel your workouts. Seek advice
before taking these drinks!
-
Rehydrate after exercise
sessions by drinking up to 16 ounces of water for each pound of body weight
lost.
-
Never wait until you feel
thirsty to start drinking water. The rule is that if you feel thirsty, you
are already beginning to dehydrate.
-
Train yourself to carry a
sports bottle filled with a hydrating beverage at all times, especially
during exercise.
-
Keep an eye on your urine
output. If you're well hydrated, your urine will be mostly clear.
The time that you require to recover from your workouts will be greatly
reduced by always remaining well hydrated. Your performance will be
enhanced. You will feel better, look better, think better - and perform
better in your athletic endeavors. Water makes life better!
Sweating & Perspiration Problems during exercise
How Much Quantity of Water Drink
During Training
Should We Eat Before or After
Exercising?
You must seek approval from your doctor
before starting any new diet.
Please read our
Terms!
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