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Posted by Frank HOUBRE on Dec 12, 2018
Whether you are a serious athlete or just exercising for leisure, it is important to stay hydrated. Good hydration means getting the good amount of water before, during and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you are not hydrated, your body cannot function at its highest level. You may feel tired, have muscle cramps, dizziness, or other severe symptoms. One easy way to make sure you stay well hydrated is to check your urine. If your urine is usually colorless or pale yellow, you're probably fine hydrate. Dark yellow or amber urine can be a sign of dehydration.
There are no specific rules as to the amount of water to drink during the exercise, because everyone is different. You need to consider factors such as your perspiration rate, the heat and humidity in your environment, and the duration and hardness of your exercises.The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
Athletes may want to measure amount of liquid they lose during exercise to get a more accurate measure of the amount of water to drink (16 to 24 ounces of water for every pound of weight lost).
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For most people, water is all they need to stay hydrated. However, if you exercise at a high intensity for more than an hour, a sports drink may be helpful. Calories, potassium and other nutrients in sports drinks can provide you with energy and electrolytes to help you stay in shape for longer.Choose wisely a sports drink. They are often high in calories from added sugar and may contain high levels of sodium. Also check the portion size. A bottle can contain several servings. If you drink the entire bottle, you may need to double or triple the amounts shown on the nutrition label. Some sports drinks contain caffeine. If you drink a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine can cause a diuretic effect on your body. This means that you may need to urinate more often.Things to consider:Dehydration occurs when you lose more fluid than you drink. When your body does not have enough water, it cannot function properly. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:
Symptoms of dehydration severe may include mental confusion, weakness and loss of consciousness. You should seek emergency medical attention immediately if you experience any of these symptoms.
Heat-related illnesses can occur when your body is dehydrated and cannot effectively cool during exercise in hot or humid weather. There are three stages of heat disease:
Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back. The symptoms of heat exhaustion are more severe. These may be weak or weak feelings, nausea, headache, rapid heartbeat and hypotension arterial.The most serious heat-related illness is heat stroke. Symptoms may include high body temperature (above 104 ° F), beating heart rapid, redness of the skin, rapid breathing and possibly delirium, loss of consciousness or seizures. You should seek emergency medical attention immediately if you experience any of the symptoms of heat stroke. Untreated heat stroke can lead to death.
It depends on your body and the type of activity that you practice. Talk to your family doctor if you have questions about the right amount of water to drink during exercise.
You should see a doctor immediately if you experience symptoms of dehydration, heat exhaustion or heat stroke. You should also see a doctor if you have symptoms of a rare condition called hyponatremia. These include confusion, headache, vomiting, and swelling of the hands and feet.
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