Published on Tuesday, August 4th, 2020 09:58:36 AM
How do we lose water?
By sweating and through the skin, when eliminating waste, and when
exhaling during breathing.
And how do we take in more fluids?
The only way to get water in is to consume it, although this is not restricted to drinking water. All beverages you consume provide water, as do foods you eat. Just be sure to stick to eating a balanced diet and skip sugary drinks. Focus on foods that have more water than others, like fruits, vegetables, and cooked grains and beans. Fatty foods provide less water.
What is Dehydration?
Maintaining good, steady hydration means you shouldn’t feel thirsty, ever. If you get thirsty you are already dehydrated, having lost between one and two percent of your body weight in fluids. And if you’re in the middle of an athletic performance, you can’t recover that hydration quickly enough. Your performance is already suffering.
Dehydration is the loss of water and electrolytes—mineral salts like sodium, calcium, and potassium—from the body to the degree that it impairs body functions. The best way to combat dehydration is to avoid it. Being proactive and staying hydrated is important.
What Does Dehydration Feel Like?
Thirst is a sign of dehydration, but there are other clues that you have lost your fluid balance. The early signs of dehydration include:
Dehydration Impacts Performance
During a workout or athletic event, dehydration can lead to decreased
performance. You’ll start to feel fatigued and like everything
requires more effort than usual. Dehydration triggers muscle cramps,
nausea, and headaches. You will lose some muscular endurance and
strength and your overall performance will decrease.
The Dangers of Dehydration
There are also some very serious potential consequences of
dehydration. It can become severe if you don’t stop to re-hydrate.
Dehydration can lead to;
Dehydration can literally be fatal. The risks are greatest during
intense physical activity, especially in the heat. For this reason,
hydration is a serious matter.
How to Hydrate before and During Exercise
When working out, a good general rule is to drink 500 millilitres
(about two cups) a half an hour in advance and to get in 250
millilitres of fluid every 15 minutes during the activity. The idea is
to get pre-hydrated so you start exercise in a state of having extra
fluid and a good electrolyte balance. Drinking during the workout
helps maintain hydration and prevent dehydration.
Re-hydrating after Workouts
Even with good efforts to stave off dehydration during a workout or
sporting event you are likely to have lost a lot of fluids and
electrolytes. The purpose of hydration post-workout is to re-hydrate
and to assist recovery. Without proper re-hydration at this point you
risk becoming dehydrated and delaying recovery.
Get a water bottle, fill it up and when it is empty, fill it up again!
Keep it with you and turn it into a great habit!
I love that the bottle itself keeps encouraging you to drink more! They have some awesome colors too!
Fit Bird Fitness is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com