Homeostasis is the maintenance of all body systems within a very narrow range, enabling your cells to perform the functions necessary for you to stay alive. A deviation of your bodily systems outside of this range, including during exercise, leads to illness, disease or death. Exercise itself pushes your body systems close to the edges of homeostasis and if you neglect the signs or symptoms of homeostatic problems, you increase your risk of suffering from an exercise-induced emergency. By maintaining homeostasis during exercise, you can actually burn more calories, build more muscle and increase your fitness performance.
Blood Volume
Step 1
Drink about 1 3/4 to 2 1/2 cups of fluids about two hours before you begin exercising; fluids include water and a sports beverage.
Step 2
Drink about 1/2 cup to 1 1/2 cups every 15 to 20 minutes during your workout.
Step 3
Drink a sports beverage instead of water if you are a heavy sweater, are exercising in a hot and humid environment, or if you are training for longer than 60 minutes, stimulating your desire to consume more fluids. Keeping your blood volume at a normal level ensures your blood flows quickly, carries oxygen and nutrients to your working muscles and removes body heat, maintaining homeostasis.
Blood Sugar and Electrolytes
Step 1
Consume slow-digesting carbohydrates in your pre-workout meal before exercising. This ensures you keep your sugar or blood glucose level within a normal range, maintaining homeostasis by preventing your body from going into a low blood sugar or hyperglycemic state during your workouts. Eat a turkey and cheese sandwich made with whole wheat bread or smear peanut butter and jelly on a whole wheat bagel about one and up to two hours prior to your training session.
Step 2
Keep snacks in your pocket or with your water bottle such as jelly beans or hard sugar candies for a quick jolt of sugar when you feel like you need energy during your workouts.
Step 3
Drink a carbohydrate-rich sports drink during your workouts to optimize your blood sugar and electrolyte levels, maintaining homeostasis; electrolytes include sodium and potassium, which are drained from your body through your sweat.
Body Temperature
Step 1
Exercise in appropriate clothing such as a T-shirt and shorts so that the sweat you lose can evaporate from your body, cooling your body temperature to maintain homeostasis.
Step 2
Exercise in a cool environment, refraining from workouts in extreme heat, cold and humidity.
Step 3
Use a fan to evaporate your sweat, especially if you are engaged in an intense or a long-duration aerobic workout.
Tips and Warnings
- Exercise as close to a fan as possible when training in a gym.
- If you feel sick during your workouts, stop what you are doing and seek help from an attendant. Check with your doctor immediately if symptoms do not subside.
Things You'll Need
- Water
- Sports beverage
- Hard candy
- Fan
References
- "Anatomy & Physiology"; Gary Thibodeau, Ph.D., and Kevin Patton, Ph.D.; 2007
- "Strength and Conditioning Journal"; A Review of Hydration; Douglas Kalman, Ph.D., et al.; April 2010
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, et al.; 2007
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