define( 'AUTOSAVE_INTERVAL', 300 ); define( 'WP_POST_REVISIONS', 5 ); define( 'EMPTY_TRASH_DAYS', 7 ); define( 'WP_CRON_LOCK_TIMEOUT', 120 ); Hydration And Exercising
 

Hydration And Exercising

Every person in the world needs to stay hydrated if they want to remain healthy, but athletes need to worry about hydration a lot more. Water has many different uses in the body and that is why it is the most important nutrient in everyone’s lives. The functions of water that an athlete must know are the temperature regulation, joint lubrication, the transportation of nutrients throughout the body and waste disposal.

While Exercising You Must Stay Hydrated

Staying hydrated while exercising is very important because it can keep your body from overheating, and thus keeping you safe and comfortable. The amount of liquids that you take in becomes more important with the level of training that you are doing. If you are looking to start an intense workout routine then you must adjust your liquid intake.

If you are not hydrating properly then your workout or exercise routine level will suffer. Studies have shown that a loss of two percent body weight due to sweat also makes the blood volume drop. This drop affects the heart because now the heart has to work a lot harder to pump and circulate the blood. To an athlete that means fatigue, heat exhaustion, dizziness, cramps and even a heat stroke.

How Much Hydration You Need

The amount of liquid that you should consume is one of the most asked questions; it is also one of those questions that are not so simple to answer. Your level of sweating is different than that of other people and therefore the amount of liquids that you need is also different. You have to find your own level to drink because you are the one that knows your body best. There are ways that you can calculate what good hydration is for you.

You can tell how dehydrated you are by the color of your urine. Light colors usually mean that you are properly hydrated, while darker and cloudy colors mean that you need more hydration.

You can also use a scale to determine how much water you are losing. Check your weight before exercising and immediately afterwards. You should drink enough to make up for the weight loss.

Factors For Dehydration And How To Stay Ahead

There are some things that will put you at a higher risk of dehydration and you should adjust accordingly. Working out in higher sea level altitudes for example will make you lose fluids a lot faster. The temperature is also a factor when it comes to dehydrating. The higher the temperature, the more fluids you will need to remain hydrated. Don’t ignore warning signs when working out in the cold. The fact that you are not feeling it as much can make you dehydrated in lower temperatures as well.

Sports Drinks

If an athlete is working at a high intensity level for over 60 minutes it is highly recommended that they have sports drinks with them. After a certain amount of time working out, you need to replace some of the minerals lost and sports drinks do that for an athlete.

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