Whether you are a serious athlete or simply exercise for your leisure, it's important to stay hydrated. Good hydration means getting the good amount of water before, during and after exercise. The water regulates your body temperature and lubricate your joint. It helps transport nutrients to give you energy and keep you healthy. If you are not hydrated, your body can not work at its highest level. You can feel tired, have muscle cramps, dizziness or other serious symptoms.
A simple 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 good hydrate. Dark yellow or amber urine can be a dehydration sign.
The study of water before meals
This study was conducted with 84 adults suffering from a certain form of obesity. These people have been divided into two different groups, in a totally random way, then the weight Each of these people has been measured. One of the groups was Drinking water 30 minutes before each meal, At breakfast, lunch and dinner. These people drank a little more than a glass of water, exactly 500 ml, which would be a large glass of water.
This study was conducted on twelve weeks, at the end of which the persons who drankwater Before each meal had lost a little more than one kilogram of weight, while the other group did not have at all lost weight.
So, drink water before each meal is certainly a good solution to Long term to start losing weight healthy. You can also consider Order Herbalife products on our shopadditional liquids and Manage your weight so Healthy.
Benefits of water before meals
Drinking water before each meal is easy, effortless and can always be added to other resources we use to lose weight, like a healthy eating and theDaily exercise. Drinking water before each meal will certainly help us lose a little more weight with little effort.
In addition to helping us losing weight, Drinking water before each meal is a good habit that will allow us to get used to be always hydrated and drinking enough water a day.
We already know that drinking enough water a day is very good for losing weight, But now we also know when it is better to do it, before each meal.
With this knowledge, we have no excuses not to drink a lot of liquids and stay well hydrated throughout the day. In addition to improving our health, We will lose weight, the only thing that is needed is patience and time to see the results keeping this healthy habit.
How much water should I drink during exercise?
If you are looking for Check your weight, you have probably heard that one of the things you should do is drink a lot of liquid, especially water, throughout the day until your basic needs are satisfied, or about Three liters of water a day.
A recent study concluded that to optimize these slimming effects, it is even better of Always drink water before meals
There are no precise rules as to the Quantity of water to drink During the exercise, because everyone is different. You need to consider factors such as your rate of perspiration, heat and moisture in your environment, and the duration and hardness of your exercises.
The American Council is exercised suggested the following basic guidelines for drinking water before, during and after the year:
- Drink from 17 to 20 ounces of water 2 to 3 hours before starting to exercise.
- Drink 8 ounces of water from 20 to 30 minutes before starting exercising or during your heating.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after exercise.
Athletes may want to measure the quantity of liquid They lose during the exercise to get a more accurate measurement of the amount of water to drink (16 to 24 ounces of water for each lost weight book).
And sports drinks?
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For most people, water is everything they need to stay hydrated. However, if you exercise at a high intensity for more than an hour, a sports drink can be useful. Calories, potassium And other nutrients contained in sports drinks can provide you with energy and electrolytes to help you stay powerful for a longer period.
Choose judiciously A sports drink. They are often rich in calories from added sugar and may contain high levels of sodium. Also check the size of the portions. A bottle can contain multiple portions. If you drink the entire bottle, you may need to double or triple the quantities indicated on the nutrition label. Some sports drinks contain caffeine. If you consume a sports drink that contains the 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 liquid than you drink. When your body does not have enough water, it can not work properly. Dehydration can vary from light to severe. The symptoms of dehydration may include the following:
- dizziness or light head feel.
- Nausea or vomiting.
- muscle cramps.
- Dry mouth.
- lack of perspiration.
- Strong and fast heartbeats.
The symptoms of dehydration severe may include mental confusion, weakness and loss of consciousness. You should get emergency medical care immediately if you present one or the other of these symptoms.
What is heat-related diseases?
Heat-related diseases can occur when your body is dehydrated and can not cool efficiently during the hot or humid exercise. There are three stages of heat disease:
- Cramps heat
- Exhaustion by heat
- Heatstroke
The symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms or back. The symptoms of heat exhaustion are more serious. These may be weak or weak feelings from nausea, headache, fast heartbeat and hypotension arterial.
The most serious illness related to heat is the heat stroke. Symptoms may comprise a high body temperature (greater than 104 ° F), beats cardiacs rapids, redness of the skin, fast breathing and maybe even delirium, loss of consciousness or convulsions. You should get emergency medical care immediately if you experience one or other of the symptoms of a heat stroke. An untreated heat shot can cause death.
How much water drink every day?
It depends on your body and type activity that you practice. Talk to your family doctor if you have questions about the right amount of water to drink during the exercise.
Do I have to consult a doctor for my hydration?
You should consult a doctor immediately if you have symptoms of dehydration, heat exhaustion or heat stroke. You should also see a doctor If you have symptoms of a rare disease called hyponatremia. These include confusion, headache, vomiting and swelling of hands and feet.