Saturday, December 16, 2017 7:18

Drink Before Your Thirst

Posted by on Wednesday, August 19, 2009, 12:40
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Throughout any workout during intense heat, you must be aware of how often fluids have to be replaced. Water loss beyond 2 percent of body weight impairs your aerobic endurance. For example, if you weighed 150 pounds before your tennis match and weighed 147 after, you have lost 2 percent of your body weight. If this happen, be sure to drink two cups of fluid for every pound of weight loss.

Because you cannot count on thirst as a true indicator of dehydration, it is important to drink fluids on a schedule during your workout. The feeling of thirst can come too late for physical well- being.

The physical effects of dehydration include heat cramps, fatigue, deterioration in performance, reduced endurance and heat stroke. These symptoms can hit you any time you lose too much fluid. That is why it is a good idea to weigh yourself before and after exercise, in order to know how much to replenish. Drink before, during and after your exercise, to prevent dehydration.

Before exercising in hot weather, prepare yourself by drinking two cups of cold water, 10 to 15 minutes before your start. During the course of your exercise, you should drink about one-half cup of fluid every 10 to 15 minutes. After the game, you should weight yourself and replace any additional fluid loss. One of the best training habits to develop is to drink water regularly, since it can take up to 24 hours for our true thirst to register with our body.

Contrary to popular belief, colds are absorbed more quickly than warm drinks and do not cause cramping. Cold drinks can even give us a head start with our body’s cooling mechanism.

Sports drinks are designed to replace what your body loses during exercise. That’s because these beverages contain some sodium, which is lost in sweat, and carbohydrates, which are used by your working muscles. For runners and athletes in training, sports beverages may provide better re hydration than plain water.

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