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(HealthNewsDigest.com) – Water, it’s the best sport drink among sport drinks, that is! It really is, although there are probably as many sport drinks and fancy waters today as there are sneaker styles. Water is a vital nutrient and we need to drink enough of it before, during and after exercise because it’s not only crucial for our ability to perform, but crucial to how we feel throughout the day. Summer may be half over, but hot weather is still around most of the country, so let’s discuss good old fashioned water to remind us to drink up!
Water is the primary component of our blood ,which carries all nutrients and waste to and from our cells. It is also part of the chemical structure of stored fuel in our body’s cells that is broken down to supply energy. This means that our ability to store and release energy is impaired if we are dehydrated. Why? Every time we store fuel (glycogen is made from carbohydrates) in our muscles, it gets chemically bound with water! When the stored fuel is broken down to produce energy currency, water is released during the process (part of it is released in our sweat and through respiration).
Water, and Sport Nutrition.
Dehydration is one of the most common reasons for fatigue during exercise and a common reason for general fatigue.
Starting to drink water at the beginning of an exercise session may be too late.
Exercising under 90 minutes? Water is most likely all we need as long as we’ve eaten food recently.
Cool water does not cause stomach cramps and cool water is absorbed faster into our blood stream.
Drinking water does not cause water retention.
Thirst is not a good indicator of our water or fluid needs.
Children and older adults thirst mechanism is not as an acute as healthy adults.
Now, because it’s summer, we may need to drink even more water especially if we’re exercising in hot humid weather. When the humidity is high, our body uses more water to keep our core body temperature down by sweating. Here are some drinking tips for when we exercise.
Let’s
Drink 2 cups (on the average) 1 hour prior to exercise (up to 1 quart may be consumed 1 hour pre-exercise for more intense sessions).
Drink 1/2 cup every 15 minutes during exercise (let’s keep that water bottle close by).
Weigh ourselves periodically before and after our exercise or sport activity. We can tell if we are hydrated and drinking enough water (this is especially important for endurance activities) if our weight doesn’t change. If we’ve lost weight after our exercise session (remember this is water weight loss, not fat) then we have not taken in enough water for optimum performance.
Drink cool water. Water temperature should be cool, not room temperature. Cool water empties from the stomach faster, reaching our blood stream and cells faster!
Drink a low -carbohydrate solution sports drink (Gatorade is a good one), if our exercise session exceeds 90 minutes, haven’t eaten prior to exercise or exercise is at elite athletic intensity.
Some signs other than general fatigue that may mean we’re not drinking enough water and that we might be dehydrated are mild headaches, feeling cold, dry mouth, faster heart rate than usual during exercise and even nausea (let’s see our doctor for any persistent symptoms and not diagnose ourselves) .
Here’s to “The Best Sport Drink, Water” giving us lot’s of energy!
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June M Lay M.S.
www.junefit.com
Check out this week’s “Go Mediterranean” recipe for my Marinara Sauce at http://www.junefit.com/tips_recipehp.htm posted now.
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June is Lifestyle Columnist at www.healthnewsdigest.com/
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