Expert Advice submitted by:
Body and Mind Ladies Only Fitness Centre
STAYING hydrated is essential for everyone but athletes have an even greater need to maintain proper hydration.
Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body.
Hydration during exercise
Staying hydrated is particularly important during exercise. Adequate fluid intake is essential to comfort, performance and safety. The longer and more intensely you exercise the more important it is to drink the right kind of fluids.
Dehydration decreases performance
Studies have found that athletes who lose as little as two percent of their body weight through sweating have a drop in blood volume which causes the heart to work harder to circulate blood.
A drop in blood volume may also lead to muscle cramps, dizziness, fatigue and heat illness including heat exhaustion and heat stroke.
Common causes of dehydration in athletes
• Inadequate fluid intake
• Excessive sweating
• Failure to replace fluid losses during and after exercise
• Exercising in dry, hot weather
• Drinking only when thirsty
Hydration before exercise
• Drink about 15-20 fl oz two to three hours before exercise
• Drink 8-10 fl oz 10-15 minutes before exercise
Hydration during exercise
• Drink 8-10 fl oz every 10-15 min during exercise
• If exercising for longer than 90 minutes drink 8-10 fl oz of a sports drink (with no more than eight percent carbohydrate) every 15 - 30 minutes.
Hydration after exercise
• Weigh yourself before and after exercise and replace fluid losses.
• Drink 20-24 fl oz water for every 1lb lost.
• Consume a 4:1 ratio of carbohydrate to protein within the two hours after exercise to replenish glycogen stores.
For more information on staying hydrated during exercise please e-mail Bodyandmindladiesgym@manx.net or click here.
