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The Importance Of Hydration During Workouts
It’s common knowledge that a person should drink about eight glasses of water each day. However, when working out, should an individual’s intake of water be double the amount?
A common enemy of sports enthusiasts is dehydration. A person’s performance during sports or when working out decreases even with just a hint of dehydration. According to Amanda Carlson, a trainer, the loss of just two percent of one’s body weight in fluid can lessen performance by as much as twenty five percent.
Hydration during workout is important not just for professional athletes but for individuals who want to get the most out of their exercise. Exercising can lead to the loss of water and not replenishing that can result to feelings of dizziness, lethargy, and cramps.
Water can make it easier for your body to function. Drinking enough water can help minimize the need for the heart to work hard in pumping blood to the body because oxygen and nutrients can be sent more efficiently to the muscles used during workouts.
One issue, though, is that even professional athletes find it hard to drink enough water. It is important to know that hydration should not just be during workouts but before and after it as well.
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It is highly recommended to take a sip of seven to ten ounces of fluid every ten to twenty minutes of exercise to prevent dehydration. Individuals who have longer workouts than an hour each day or those who have an intense workout regimen would need to replenish their electrolytes too.
Electrolytes are nutrients or chemicals in the body that facilitate in heartbeat regulation and in allowing muscles to contract for ease of movement. Calcium, potassium, magnesium, sodium, and chloride are the major electrolytes found in the body.
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Calcium is responsible for muscle contractions, nerve signaling, blood clotting, cell division, as well as in the formation of bones and teeth. Potassium regulates heart contractions, helps keep blood pressure levels stable, and facilitate muscle functions.
Magnesium is necessary for muscle contractions, proper heart rhythms, nerve functioning, bone building and strength, decreasing anxiety, digestion, and in keeping a stable protein-fluid balance. Sodium helps maintain fluid balance and is needed for muscle contractions as well as nerve signaling while Chloride also helps with fluid balance.
The loss of electrolytes during workouts can be remedied by a sports drink or electrolyte enhanced water. It is also important to take note that overhydration can lead to hypoatremia, which happens when extra water in the body dilutes the sodium content in the blood.
Nausea, headaches, confusion, and fatigue are some of the symptoms of hypoatremia. In extreme cases, it can even result to comatose and death.
For those who prefer sports drinks, you should check the label and assess whether a particular drink can give your body the amount of electrolytes it needs during workout. The best amount is fourteen grams of carbohydrates, which should come from glucose, sucrose, and/or fructose, twenty eight milligrams of potassium, and one hundred milligrams of sodium per eight ounce serving.
One day before working out, one should drink extra water and check the color of one’s urine. Ideally, it should be pale yellow since it means that one is properly hydrated.
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On the day of your exercise, you should drink two eight ounce cups of water two hours beforehand. This would provide your kidneys with enough time to digest the fluid and give you time to empty your bladder before starting your exercise.
Thirty minutes before actually starting your regimen, drink another five to ten ounces of water. An ounce of fluid is equal to a medium mouthful of water.
Weigh yourself before and after exercise to determine exactly how much water you should be taking during your workout. Ideally, for every pound lost during activity, one should drink an additional sixteen ounce of fluid.
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Once you have finished your workout, check how many pounds you lost and drink another twenty four ounce of fluid. In the instance that you actually gained body weight, it is possible that you have overhydrated and you should drink less in the future.