You are either starting to exercise or have in place a exercise program to complete every week. When you are exercising,you may get thirsty, feel weak or get muscle cramps. This is from a lack of hydrating. A very common problem which occurs when you are under physical exertion. There has been allot of studies and old wife tales on how to keep hydrated. We researched this topic and found useful information that you can use. From NutritionMD.org, they explain the hydration process and give great suggestions to stay hydrated for before,during and after the exercise.
Maintaining optimal hydration is important for promoting peak performance and preventing injury. Dehydration, defined as body weight loss of 1 percent or more because of fluid loss, can result in many symptoms, some of which are quite dangerous. These range from headache, fatigue, heat intolerance, and dark urine with a strong odor to more serious effects, including heat cramps, heat exhaustion, and heat stroke.
Maintaining adequate hydration can easily prevent these problems. Fluid needs increase with exercise, especially at high altitudes or when humidity is low or temperatures are high.
Hydration Tips
The following guidelines, endorsed by the American College of Sports Medicine, can help you stay hydrated:
- Two hours before exercise: Drink 17 ounces (or about 2 cups) of fluid.
- During exercise: Drink 4 to 8 ounces (or about 1/2 to 1 cup) of fluid every 15 to 20 minutes.
- After exercise: Drink 16 to 20 ounces (or about 2 to 2–1/2 cups) of fluid for every pound lost during exercise; weighing yourself before and after exercise can help you determine your fluid loss.
- Water is ideal as a fluid replacer, particularly for activities lasting less than one hour. For activities lasting more than 60 to 90 minutes, sports drinks containing carbohydrate or electrolytes may be useful both during and following exercise. Electrolytes and carbohydrate can also be easily ingested through food, in addition to water, following a training session or event.
Avoid Caffeine and Alcohol
Beverages containing caffeine, such as sodas, tea, and coffee, and those containing alcohol, such as wine, beer, or spirits, cause you to lose water. Caffeine and alcohol are diuretics. Therefore, beverages containing
these substances should not be counted toward your daily fluid intake.
We hope this information helps you on your fitness journey.If you would like to contact us with any questions or feedback, you can reach us by email.
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Joseph A. Jones & The WellLife Team
