Monday, June 14, 2010
Keep Hydrated with Hydration
Water is one of the most essential components of the human body. Water regulates the body’s temperature, cushions and protects vital organs, and aids the digestive system. Necessary to the healthy function of all internal organs, water must be consumed to replace the amount lost each day during basic activities. In one hour of exercise the body can lose more than a quart of water, depending on exercise intensity and air temperature.
If there is not enough water for the body to cool itself through perspiration, the body enters a state of dehydration.
Naturally, daily fluid requirements will vary with environmental conditions, clothing and exercise intensity and duration. Don't wait until you are thirsty to decide to drink. Fluid replacement is part of a daily plan. Thirst is a sign - too late - of dehydration, performance is already impaired.
• Drink 17-20 ounces of water two to three hours before the start of exercise.
• Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up.
• Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.
• Drink an additional 8 ounces of fluid within 30 minutes after exercising.
• Drink 16-24 ounces of fluid for every pound of body weight lost after exercise. Hint: Rehydration occurs faster in the presence of sodium, regardless of whether this is provided in a sports drink.