Many people understand that when a person sweats those fluids need to be replaced for the body to function properly. However fluid intake should not only happen during exercise, but it should happen before and after a workout as well.
Before a workout it is adequate to consume between 17-20 ounces of fluid around two hours in advance and then another 8 ounces 20-30 minutes before. During the workout it is optimal to consume 7-10 ounces of fluid, preferably with some carbohydrate component, every 20 minutes. After a workout it is best to weigh yourself and then consume between 16 and 24 ounces of fluids per pound lost during the workout. Weight that is lost during exercise is simply fluid loss, and it needs to replaced so the body can function properly. Following these general guidelines for fluid consumption throughout exercise will allow the body to preform optimally.
Dehydration impacts performance greatly, and increases the risk of injury especially during exercise. A mere 1% in body weight can increase cardiovascular strain and limit the body's ability to transfer heat from the working muscles to the skin. This increases the risk for a heat related injury and hinders performance. Drinking fluids with low sugar content will be easily and quickly absorbed in the body, keeping it hydrated.
Making sure that you are getting proper fluids throughout the day is extremely important, and when exercise comes into play, this further increases the need to hydrate adequately. So grab the nearest water fountain and fill up a bottle for that killer workout! Besides, you don't want to put in all that work in the gym just to feel tired and lethargic. Drink proper fluids so that your body can preform optimally and you do not end up with an injury!
Before a workout it is adequate to consume between 17-20 ounces of fluid around two hours in advance and then another 8 ounces 20-30 minutes before. During the workout it is optimal to consume 7-10 ounces of fluid, preferably with some carbohydrate component, every 20 minutes. After a workout it is best to weigh yourself and then consume between 16 and 24 ounces of fluids per pound lost during the workout. Weight that is lost during exercise is simply fluid loss, and it needs to replaced so the body can function properly. Following these general guidelines for fluid consumption throughout exercise will allow the body to preform optimally.
Dehydration impacts performance greatly, and increases the risk of injury especially during exercise. A mere 1% in body weight can increase cardiovascular strain and limit the body's ability to transfer heat from the working muscles to the skin. This increases the risk for a heat related injury and hinders performance. Drinking fluids with low sugar content will be easily and quickly absorbed in the body, keeping it hydrated.
Making sure that you are getting proper fluids throughout the day is extremely important, and when exercise comes into play, this further increases the need to hydrate adequately. So grab the nearest water fountain and fill up a bottle for that killer workout! Besides, you don't want to put in all that work in the gym just to feel tired and lethargic. Drink proper fluids so that your body can preform optimally and you do not end up with an injury!