Hydration Recommendation
Although the exact amount of fluid needed to replace water and electrolytes lost through sweating during exercise doesn't exist, suggested guidelines and recommendations for fluid replacement during prolonged exercise are available. The following recommendation is from the ACSM GETP 8th Edition:
A simple suggestion involves drinking two cups of fluid two hours before exercise, and drinking during exercise at a rate that matches sweat losses. Active individuals can weigh themselves before and after each exercise session to determine the amount of water that must replaced, at rate of 16 oz. of fluid for each pound of weight lost.
A simple suggestion involves drinking two cups of fluid two hours before exercise, and drinking during exercise at a rate that matches sweat losses. Active individuals can weigh themselves before and after each exercise session to determine the amount of water that must replaced, at rate of 16 oz. of fluid for each pound of weight lost.
TAP INTO WATER POWER
The body is made up of between 50 and 70 per cent water. Without it, life cannot survive, and water is essential for most bodily processes, so there are plenty of reasons for not scrimping on the H2O.
It is difficult to believe that we lose two liters of water from our bodies per day through perspiration alone, and that needs to be replaced.
Doctors recommend drinking at least six or seven glasses of water a day (1·8 liters), and with good reason.
The human body needs to lose just two per cent of its normal water volume for the effects of dehydration to become noticeable.
Without enough water, the kidneys cannot function properly and are unable to clean out the toxins and impurities from the blood.
It is also essential to maintain the healthy operation of almost all internal organs.
Without the water-based mucus that lubricates the throat, airways and lungs, they would cease to function correctly.
Water also helps regulate body temperature through sweat.
Dehydration increases your heart rate as there is less fluid in your blood vessels to pump round your body.
By far the best way to beat dehydration, however, is to pre-empt it by regularly drinking water, particularly before a night out as alcohol is a diuretic and will dehydrate.
Water is also essential for digestion, helping to move food through the intestines and activating many of the enzymes that break down food as it passes through our digestive tract.
The nutrients liberated from food require water to help them pass through the gut wall into the blood vessels.
Try drinking a glass of water before succumbing to more food as hunger pangs can be due to thirst as much as hunger.
Sipping a glass of water with a meal can also reduce the appetite.
It is difficult to believe that we lose two liters of water from our bodies per day through perspiration alone, and that needs to be replaced.
Doctors recommend drinking at least six or seven glasses of water a day (1·8 liters), and with good reason.
The human body needs to lose just two per cent of its normal water volume for the effects of dehydration to become noticeable.
Without enough water, the kidneys cannot function properly and are unable to clean out the toxins and impurities from the blood.
It is also essential to maintain the healthy operation of almost all internal organs.
Without the water-based mucus that lubricates the throat, airways and lungs, they would cease to function correctly.
Water also helps regulate body temperature through sweat.
Dehydration increases your heart rate as there is less fluid in your blood vessels to pump round your body.
By far the best way to beat dehydration, however, is to pre-empt it by regularly drinking water, particularly before a night out as alcohol is a diuretic and will dehydrate.
Water is also essential for digestion, helping to move food through the intestines and activating many of the enzymes that break down food as it passes through our digestive tract.
The nutrients liberated from food require water to help them pass through the gut wall into the blood vessels.
Try drinking a glass of water before succumbing to more food as hunger pangs can be due to thirst as much as hunger.
Sipping a glass of water with a meal can also reduce the appetite.
referencia:
American College of Sports Medicine
http://www.doctortipster.com/4811-benefits-of-a-adequate-daily-water-consumption.html
http://www.telegraph.co.uk/health/dietandfitness/3349646/50-ways-to-get-fit-for-summer.html
No comments:
Post a Comment