Ways to Stay Hydrated during Exercise

It takes time for the person to re-hydrate. For athletes who exercise every day, fluid intake after exercise is crucial. You can use the best exercise equipment which you can find on WalkJogRun, but you will still need to hydrate just the same as when you are, for example, running. Water is a basic constituent of blood. The blood transfers oxygen, nutrients, hormones and many other substances to the cells while eliminating the by-products of metabolism. Water protects the spinal cord and brain from mechanical damage and is crucial in regulating body temperature. Probably the most important factor in maintaining sports performance is the need to maintain intracellular and extracellular fluid balance during exercise.

What Happens during Exercise?

During exercise, the rate of fluid loss is far greater. Even in short periods of time, the amount of fluid loss can be sufficient to affect athletic performance and endurance during exercise. Without fluid intake, blood volume will decrease rapidly, sweating will drop and body temperature will increase rapidly.

It is essential for athletes to be in a state of optimal hydration before starting exercise or competition. If the athlete waits until the start of the training or a competition to get itself into a state of adequate hydration, that athlete will be sentenced to a poor training or competition outcome.

Intake of adequate amount of fluid during exercise affects sports performance. It also slows the increase in heart rate and body temperature. Hydration improves blood flow to the skin. Not drinking enough fluids during exercise is a big risk factor for heat exhaustion.

The Inclusion of Carbohydrates

The inclusion of carbohydrates in the rehydration solution improves the athlete’s ability to maintain or increase work capacity during exercise and delay the onset of exhaustion. The carbohydrates ingested help athletes avoid muscle glycogen consumption as well as provide muscle fuel when glycogen levels are already low. Carbohydrates also help maintain mental functions that are important to the parameters of muscular and general endurance. Mental fatigue causes muscle fatigue, even when the muscles have enough glycogen and fluid.

Find the Best Personal Strategy

Athletes need to develop personal strategies to maintain the optimum level of fluid in the body while exercising. They need to drink fluid even without feeling thirsty. A thirst to consider the feeling of delayed signal that occurs when the body has already lost a lot of fluid. You will need to bring a water bottle with you every time you exercise. To know if you drank enough, look at your urine after your training.

One to an hour and a half before exercise you should drink more fluid. Up to five glasses of water will be enough. This will make you adequately hydrated for a relatively short time. Try to drink water in single sips (half a glass every 10 minutes).

How does Re-hydration Work?

Adequate re-hydration (during and after your exercise) is achieved by drinking water immediately after your training. The most practical method is that every 2 pounds that are lost in body weight should be recovered with 5 glasses of water. This amount is calculated from the difference in body weight before and after training. The missing amount of water should not be drunk at once, but gradually in small sips.What is important to note is that with the replacement of liquids, we should also replenish minerals, primarily sodium that is lost through sweat. In re-hydration solutions containing carbohydrates, their concentration should be between 5% and 8%. Such liquids contain about 2% fructose (fruit sugar) and about 5% (not more than 7%) glucose.

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