Exercise is an important part of improving health and preventing disease. Much attention is given to the methods of and how often to exercise; however, taking care of yourself begins prior to your workout. Proper intake of water or sports drinks is vital to helping you stay hydrated and you should know how much is adequate hydration for you during exercise.
Importance of Hydration
Water composes as much as 70 percent of the human body and is vital in providing electrolytes as well as maintaining hydration during exercise. The average adult requires 2 to 2.5 liters of water each day and will need to consume more to replace fluids lost in sweat during regular exercise. An endurance athlete may have to drink as much as 15 liters of water to maintain healthy hydration.
Hydration Prior To Exercise
To help maintain body fluids, be sure to drink plenty of fluids prior to exercise. According to Victor Liberi at the University of Southern Maine, you should drink about 20 oz. of fluids within two to three hours prior to exercise and approximately 10 oz. after warming up to prepare for rigorous exercise. Proper hydration prior to and during exercise will help prevent fatigue and enable your body to maintain a normal temperature.
Water vs Sports Drinks
Water is an effective, readily available and inexpensive liquid for proper hydration. Sports drinks are also effective and are recommended if you are participating in endurance sports or multiple practice sessions resulting in more than an hour of continuous exercise. Sports drinks provide additional fuel in the form of carbohydrates, supply electrolytes, and prevent hyponatremia -- a sodium deficiency. A proper sports drink should contain no more than 6 percent carbohydrates to allow for quick absorption, 30 mg of potassium to replenish that lost while sweating and enough sodium to encourage thirst and continued fluid intake.
Warning
Failing to properly hydrate prior to, during and after exercise can lead to dehydration. Dehydration can lead to painful cramping and in extreme cases, cause death. Hyponatremia is also a concern when participating in high-intensity exercise. Hyponatremia occurs when there is an inbalance of water and salt in your body. Symptoms include cramping, confusion or altered mental state, weakness and nausea. Sports drinks with electrolytes effectively combat hyponatremia. Try to avoid carbonated, alcoholic or caffeinated beverages as these act as diuretics and can build gas in the stomach, causing discomfort and reduce the desire to drink.
Member Comments