If you exercise regularly, it is important to think about how (and what) you drink. Here are some guidelines to get the most out of your workout and to avoid dehydration.
If you exercise regularly, it is important to consider not only what you eat, but how (and why) you drink. And because exercise speeds up the loss of water is essential to know how to stay well hydrated.
Water is important for maintaining normal body temperature. It ‘also cushions joints and helps to get nutrients and waste away. If you do not drink enough, you can dehydration, which affects performance. You can make you tired and cause dry mouth, headache, dizziness and constipation.
Sodium, chloride and potassium are electrolytes that help the body to function normally. Sweating, you lose water and electrolytes. Exercising in hot weather can increase the loss. If the losses are not too many supplements, you may feel dizzy or faint. They may also suffer from heat exhaustion or heat stroke. These are very serious, requiring urgent medical attention.
Experts advise to drink before, during and after exercise. How much water you need depends on several factors:
• How much you sweat
• The body size, weight and muscle mass
• Heat and humidity
• The intensity of your workout
• medications you are taking
• Your medical history
• Your age
If you have any medical problems or taking medication, talk to your doctor about your water before you start exercising. Children and the elderly are also more prone to dehydration and have different requirements of fluid during exercise.
Here are some basic guidelines for healthy adults, no medicine.
Before the year. Start drinking liquids for several hours before training. This promotes normal fluid and electrolyte balance.
During exercise, water is the best solution for most people. But during the high-intensity exercise of 45 minutes, sports drinks may be better to help replace carbohydrates and electrolytes lost.
After exercise, the goal is to replace lost fluids and electrolytes.
• Try to drink at 30 minutes by car.
• Your fluid replacement needs will be greater after endurance activities and high intensity. Consult your doctor for more information.
What about other liquids?
During exercise, avoid drinks too high in carbohydrates (sugars). This includes soft drinks, fruit juices, sweetened iced tea and lemonade. Excess carbohydrates can cause cramps, gas and / or diarrhea. They may also prevent fluid absorption into the bloodstream.
Look for solutions that have about 6 percent to 8 percent carbohydrate (amount in most sports drinks). Other considerations:
• Contrary to popular belief, the evidence suggests that moderate consumption of caffeine did not affect the exercise or liquid state.
• Alcohol: Avoid alcohol before, during and immediately after a workout. It can interfere with muscle recovery and affect your performance.
Can you drink too much water?
Hyponatremia is a rare but potentially fatal condition that occurs when you drink too much water. It occurs when the kidneys can not remove excess water. This dilutes the amount of electrolytes in the blood, leading to low sodium levels. It is very rare, and occurs primarily in endurance athletes like marathon runners.
If you find that you do not drink enough fluids for the year, it is not difficult to get into the habit. Increase your intake gradually and eventually you can easily eat what you need. Talk to your doctor if you have any concerns about the exercise and hydration.