The importance of drinking water before, during and after training
HYDRATION
It is important to stay hydrated if you want to maintain optimum health. It means getting the right amount of water before, during, and after exercise. Water helps regulates your body temperature and lubricates you joints. It helps transport nutrients throughout your entire body to give you energy and keep you healthy.
Water Loss Woes
Your body perspires to cool itself down during exertion, which means you lose water during exercise. The body can lose several liters of water during a one-hour period of exercise, so you'll need to replace that water or face the effects of dehydration. Of course, water isn't the only nutrient you lose during exercise. Sweat also contains both sodium and potassium, which can be a concern during longer periods of exertion, such as a marathon.
Water is more than just an excuse to stop and catch your breath while you exercise. Medline Plus calls water the most overlooked but necessary nutrient for athletes. As you lose water from your body via sweat, you'll need to replace that fluid with new water to stay healthy and stave off the dangerous effects of dehydration. Understanding the importance of water during exercise means appreciating that water break even more than before.
Path to improved health
The American College of Sports Medicine notes that you can assess your level of hydration by examining urine output and color. It should be frequent and colorless or pale yellow. Infrequent urination and a dark yellow or amber-colored urine can be a sign of dehydration
How much water should I drink while exercising?
There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.
The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
*Drink 17 -20 ounces of water 2 - 3 hours before you start exercising. *Drink 8 ounces of water 20 -30 minutes before you start exercising or during your warm-up
*Drink 7 -10 ounces of water every 10 -20 minutes during exercise.
*Drink 8 ounces of water no more than 30 minutes after you exercise.
What about sports drinks?
For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.
Choose a sports drink wisely. They are often
-high in calories from added sugar and may contain high levels of sodium
-a bottle may contain several serving
- some contain caffeine.
Note: If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often.
Things to consider
Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly.
Dehydration can range from mild to severe.
Symptoms of 'mild' dehydration can include the following:
dizziness or lightheaded feeling
nausea or vomiting
muscle cramps
dry lips and mouth
lack of sweating
low blood pressure
fainting
hard, fast heartbeat
HYDRATION
It is important to stay hydrated if you want to maintain optimum health. It means getting the right amount of water before, during, and after exercise. Water helps regulates your body temperature and lubricates you joints. It helps transport nutrients throughout your entire body to give you energy and keep you healthy.
Water Loss Woes
Your body perspires to cool itself down during exertion, which means you lose water during exercise. The body can lose several liters of water during a one-hour period of exercise, so you'll need to replace that water or face the effects of dehydration. Of course, water isn't the only nutrient you lose during exercise. Sweat also contains both sodium and potassium, which can be a concern during longer periods of exertion, such as a marathon.
Water is more than just an excuse to stop and catch your breath while you exercise. Medline Plus calls water the most overlooked but necessary nutrient for athletes. As you lose water from your body via sweat, you'll need to replace that fluid with new water to stay healthy and stave off the dangerous effects of dehydration. Understanding the importance of water during exercise means appreciating that water break even more than before.
Path to improved health
The American College of Sports Medicine notes that you can assess your level of hydration by examining urine output and color. It should be frequent and colorless or pale yellow. Infrequent urination and a dark yellow or amber-colored urine can be a sign of dehydration
How much water should I drink while exercising?
There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.
The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
*Drink 17 -20 ounces of water 2 - 3 hours before you start exercising. *Drink 8 ounces of water 20 -30 minutes before you start exercising or during your warm-up
*Drink 7 -10 ounces of water every 10 -20 minutes during exercise.
*Drink 8 ounces of water no more than 30 minutes after you exercise.
What about sports drinks?
For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.
Choose a sports drink wisely. They are often
It is important to stay hydrated if you want to maintain optimum health. It means getting the right amount of water before, during, and after exercise. Water helps regulates your body temperature and lubricates you joints. It helps transport nutrients throughout your entire body to give you energy and keep you healthy.
Water Loss Woes
Your body perspires to cool itself down during exertion, which means you lose water during exercise. The body can lose several liters of water during a one-hour period of exercise, so you'll need to replace that water or face the effects of dehydration. Of course, water isn't the only nutrient you lose during exercise. Sweat also contains both sodium and potassium, which can be a concern during longer periods of exertion, such as a marathon.
Water is more than just an excuse to stop and catch your breath while you exercise. Medline Plus calls water the most overlooked but necessary nutrient for athletes. As you lose water from your body via sweat, you'll need to replace that fluid with new water to stay healthy and stave off the dangerous effects of dehydration. Understanding the importance of water during exercise means appreciating that water break even more than before.
Path to improved health
The American College of Sports Medicine notes that you can assess your level of hydration by examining urine output and color. It should be frequent and colorless or pale yellow. Infrequent urination and a dark yellow or amber-colored urine can be a sign of dehydration
How much water should I drink while exercising?
There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, and how long and hard you are exercising.
The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
*Drink 17 -20 ounces of water 2 - 3 hours before you start exercising. *Drink 8 ounces of water 20 -30 minutes before you start exercising or during your warm-up
*Drink 7 -10 ounces of water every 10 -20 minutes during exercise.
*Drink 8 ounces of water no more than 30 minutes after you exercise.
What about sports drinks?
For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.
Choose a sports drink wisely. They are often
-high in calories from added sugar and may contain high levels of sodium
-a bottle may contain several serving
- some contain caffeine.
Note: If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often.
Things to consider
Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly.
Dehydration can range from mild to severe.
Symptoms of 'mild' dehydration can include the following:
dizziness or lightheaded feeling
nausea or vomiting
muscle cramps
dry lips and mouth
lack of sweating
low blood pressure
fainting
hard, fast heartbeat
dizziness or lightheaded feeling
nausea or vomiting
muscle cramps
dry lips and mouth
lack of sweating
low blood pressure
fainting
hard, fast heartbeat
Symptoms of 'severe' dehydration can include mental confusion, weakness, and loss of consciousness. Other symptoms may be : blue lips, blotchy skin, cold hands and feet, high fever and rapid breathing. You should seek emergency medical attention immediately if you have any of these symptoms.
How much water is too much? This depends on your body and the kind of activity you are doing. Talk to your family doctor if you have questions about the right amount of water to drink while exercising.
Should I drink cold water or warm water?
Ladies examine the facts and you decide which one is more appropriate for your circumstances.
When to see a doctor
Symptoms of 'severe' dehydration can include mental confusion, weakness, and loss of consciousness. Other symptoms may be : blue lips, blotchy skin, cold hands and feet, high fever and rapid breathing. You should seek emergency medical attention immediately if you have any of these symptoms.
- How much water is too much? This depends on your body and the kind of activity you are doing. Talk to your family doctor if you have questions about the right amount of water to drink while exercising.
- Should I drink cold water or warm water?
Ladies examine the facts and you decide which one is more appropriate for your circumstances.
You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke. You should also see a doctor if you have symptoms of a rare condition called hypo-natremia.
These include confusion, headache, vomiting, and swelling of the hands and feet.
Word of Caution: Keep hydrated! The trauma of 'dehydration' could be avoided.
So -"Just keep drinking, Just keep moving!"
You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke. You should also see a doctor if you have symptoms of a rare condition called hypo-natremia.
These include confusion, headache, vomiting, and swelling of the hands and feet.
Word of Caution: Keep hydrated! The trauma of 'dehydration' could be avoided.
So -"Just keep drinking, Just keep moving!"
My personal experience with not drinking enough water is cramping in the middle of the night during my sleep. When you work in an air-conditioned environment you tend not to drink
ReplyDeleteas much water-that's my problem. Yes drink your recommended amount of water daily or
pay the price. Water is the best thirst-quencher! And it's good for your body.
It is and it helps your internal organs and cells function efficiently through out your body.
DeleteIt is and it helps your internal organs and cells function efficiently through out your body.
DeleteHAVE YOU EVER HEARD OF WATER THERAPY? PEOPLE SAY IT REAL GOOD AND I HAVE TRIED TO DRINK WATER REGULARLY, EXERCISING OR NOT.
ReplyDeleteWATER HELPS FLUSH OUT WASTE AND WASTE OUT OF THE BODY IS A GOOD THING. LIVING IN A HOT CLIMATE WE SHOULD DRINK MORE WATER BECAUSE OUR BODY BENEFIT FROM DRINKING WATER IN MANY WAYS.
Drinking water is the best thing. I try to at least drink about 6 cups of water today. I'm so enjoying these blogs. This is Julz
ReplyDeleteI agree exercising or not water is essential , it flushes out toxins and is great for your skin. When you drink adequate water your skin glows and looks healthy. That symptoms of dehydration which you pointed out is so scary , so drink your water people. Good reminder. Like this post.
ReplyDeleteGeez, that women sipping on the sports drink has a killer bod!
ReplyDelete