Exercise and Fluids – The right Balance

Many people who do regular exercise have worked out for themselves the best times to eat, what to eat and how much to eat to work in with their workout schedule. However, the intake of fluids is sometimes overlooked and many of us rely on our thirst mechanism to tell us when and how much to drink. Relying on this mechanism may not be sufficient, especially for those on heavy regimens or very regular exercise routines. By the time that the thirst mechanism has kicked in we may have lost up to 1 litre of fluid. This will not only have an impact on performance but another major reason for sweating – to keep the body’s temperature down.

스포츠토토 The amount of sweat produced by the body in an effort to keep the body cool will vary with environmental conditions. If it is hot and humid the amount of fluid that can be lost through sweating can reach up to 2 ½ litres in an hour of heavy exercise. In drier conditions we still sweat but it is less noticeable because of evaporation electrolyte powder.

Many who exercise regularly have learnt to replace fluids on a more regular basis. Without doing this their exercise routine can be hampered as fatigue sets in. There is also the risk of dehydration and heat exhaustion. Once the person has lost over 2 percent of their body weight in fluids their exercise start to drag. Water and fluid is just one part of the equation. Valuable electrolytes, such as potassium and magnesium, are also lost in sweat and if not replaced can result in muscle cramps and heat exhaustion.

It is important therefore to have sufficient water and electrolytes both before, during and after and exercise. Have 2 cups of water a few hours before exercising and another 2 cups about 15 minutes prior. Stay hydrated during exercise with a large sports water bottle. You should also include electrolytes in your sports bottle. There are a number of powdered drink options. Just beware of excessive sugar content of some of these brands. Also, ensure you replace any lost fluid and electrolytes after exercise. Check your weight after exercising. For every 500g of weight lost during exercise drink 2 cups of water.

Another very important fact is that you should not drink ice cold water during or after exercise. It can be a shock to the body and there is apparently a myth that it can kill you. I was told by an acquaintance that he did in fact witness this happen to a worker on a building site. It was an extremely hot day, over 40C, and the worker was obviously overheated. He drank a large amount of very cold water in a short space of time. His body went into shutdown and he died. I am not aware exactly how this occurred. In any case, it is an extreme example but should be noted.

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