The Heat is On – Stay Hydrated!
Warning! If you are experiencing fatigue, headache, nausea, and muscle cramps you could be experiencing symptoms of dehydration.
The Hydration Challenge
Sweat loss is often very high during the hot summer months, and maintaining adequate hydration is often a challenge for fitness enthusiasts. Being well-hydrated at the start of exercise is crucial for a healthy workout as dehydration can lead to impaired athletic performance and exercise stamina. Proper hydration will also help to prevent the later onset of dehydration symptoms including fatigue, headache, muscle cramps, and nausea.
The Hydration Solution
Prior To and During Your Workout: Drink eight ounces of water approximately 15 to 20 minutes before the start of exercise. During exercise aim to drink eight ounces of water every 15 to 20 minutes.
After Your Workout: The goal of hydration should be to replace 100% of sweat lost during exercise. To determine your individual sweat loss during exercise, weigh yourself immediately before and after your workout. An individual should drink at least 16 to 24 ounces of fluid per pound of weight lost. If you are dehydrated you may want to choose a sports drink like Gatorade to replenish electrolytes lost in sweat. The carbohydrate content in sports drinks also helps to prevent post-workout muscle (glycogen) breakdown.
Every Day: Strive to limit intake of dehydrating fluids like alcohol or coffee. Water is the best solution for maintaining healthy hydration. Also aim to increase your consumption of fruits and vegetables. The high water content of fruits and vegetables make them the perfect snack and meal accompaniment to have throughout the day. Watermelon, for example, has a high water content (approximately 92% water with roughly 6% carbs) making it an ideal low calorie thirst–quencher. Plus watermelon contains antioxidants, vitamins, and minerals that have added nutritional benefits!
About this LFF Blogger — Evangelina DiSpirito is a Registered Dietitian and Body Flow Instructor at Lifestyle Family Fitness Countryside.
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