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The Importance of Good Hydration
A hot topic at the moment is water and water meters but do we drink enough of the stuff and if not, what are the effects on our performance both physically and mentally???
In recent years all the large sporting organisations have focused closely on their athletes being properly hydrated. Much of the focus is targeted at the last 15mins of a match performance, making the correct decision and not being hit by fatigue due to dehydration! Not drinking enough water before a morning run, forgetting the dreaded water bottle, and sweating profusely are sure-fire ways to put us on a path to dehydration doom.Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance ensuring you don't turn into a raisin inside and out!
Good old H2O is critical for rehydrating when the body experiences fluid loss, such as sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Look to sip 7 to 10 ounces of fluid every 10 to 20 minutes during your exercise. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy.
When we sweat, we lose electrolytes, which are minerals found in the blood that helps to regulate (among other things) the amount of water in the body. Research suggests, drinks such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While ordinary workouts may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. If you're not into sports drinks and want a more natural alternative use water-enhancing electrolyte tablets or coconut water.
However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water, so watch out for this!
Points to watch out for and see if you’re getting dehydrated:
1) A key thing to look out for is if your weight. Weigh yourself before and after training and if you record more than a 3% weight loss you could be suffering from dehydration due to excessive fluid loss.
2) If your urine is a dark yellow your dehydrated!
3) If you feel dizzy, take a break and sip your H20.
4) Fluids also help with muscle cramp to take the lactic acid build up away!