This summer, it is better to stay hydrated during exercise!
During the summer months, it is essential to drink a lot during exercise to replace body fluids in order to maintain optimal performance. An imbalance of water and electrolyte levels in the body can adversely affect the systemic functions of the body and significantly reduce tolerance for prolonged exercise. This article will provide you with useful information and tips to stay hydrated all summer long!
The importance of hydration during exercise
The body contains almost 65% water. Water is the driving force controlling body temperature and our body controls it through sweating, a process that is normal. On the other hand, during prolonged exercise or exercise in extreme heat, the body temperature rises too much without the proper replacement of fluids.
As little as 1% decrease in the water level in the body can affect the cardiovascular system. Its ability to sweat and lower body temperature will be reduced.
When am I dehydrated?
Unfortunately, it is common for active people not to drink enough fluids, which would help offset the losses caused by exercise and sweating. A person's feeling of thirst cannot be used as an indicator of the fluid level. It is quite possible that the body is already low on fluids before you feel thirsty. Dehydration, or 3% of body mass, occurs when the proper levels of water and electrolytes are not maintained during exercise. During the summer months, when the temperature is high, these requirements increase by 20-30%.
Here are the initial symptoms that you are dehydrated:
> Thirst
> Dry mouth
> Feeling tired or lazy
As dehydration progresses, symptoms may include:
> Headaches
> Muscle cramps
> Nausea
> Fatigue
How to stay hydrated
Water and electrolytes like sodium and potassium are lost during exercise. To rebalance those losses, here's what you can do:
> drink at least two hours before physical activity
> start drinking early and at regular intervals during physical activity
> consume fluids that are colder than room temperature and lightly flavored
> add electrolytes for physical exercise lasting more than an hour
> ingest balanced meals and adequate fluids to help restore the body to normal within 24 hours of exercising
There are several common hydration mistakes. Staying aware of these common issues can help you stay healthier and more comfortable during your physical activities:
> Drinking too little
> Drinking too much
> Drinking the wrong liquid
> Swallowing instead of sipping
Keep a water bottle close at all times!
In summary :
Before physical activity:
> 500 mL (17oz), 2 hours before
During physical activity:
> Start drinking early and at regular intervals
> Liquids should be cooler than room temperature and lightly flavored
> Fluid should be available and close at hand
Exercise lasting more than an hour:
> Addition of electrolytes recommended (30 to 60 g / h) / 600 to 1200 mL
During the summer, it is even more important to remember that fluid replacement is essential to maintaining normal body temperature. We must not trust thirst. Dehydration is a serious medical problem that can lead to more serious ailments such as heat stress and heat stroke or stroke. For more information, you can consult our nutritionist who will be able to answer all your questions about hydration and good nutrition.
Click on https://www.kinatex.com/cliniques/saint-leonard or call us at 514-257-6425!
