Whether you’re exercising indoors at the gym during the winter season or you’re outside in high humidity burning calories in the middle of summer, hydration is extremely significant. But with so many options available, how do you make sure you’re staying properly hydrated?
Water is the most numerous, most inexpensive and best way to hydrate yourself. Most fitness professionals agree that for every 15-20 minutes of exercise, you should eat about 6-10 oz. mineral regular water (depending on the quality of exercising you’re doing).
The problem with water, but, is that it’s unpalatable in its natural state, and most people generally don’t drink enough of it. If you’ve just completed a long, excessive exercise, you may gain benefits by drinking sports drinks instead.
With the delicious flavors and so many varieties, sports drinks are a fun and easy choice for runners and exercise lovers. While they do not hydrate better than water, their appetizing tastes mean that you’ll probably drink more sports drinks than water. Some sports drinks provide a source of carbohydrates, in addition on electrolytes, which your body needs after sweating.
Avoid tea, soft drinks, coffee, alcohol, and juices, which can all contribute to hydration. Follow the guidelines below to keep proper hydration before, during and after exercising:
- Before exercising: Drink 8 to 10 ounce of water 10-15 minutes before exercising.
- During exercising: Drink 6 to 10 ounce of water for every 15 minutes of exercise. If you’re exercising more than an hour, drink 10 ounces of sports drinks every 20-30 minutes.
- After exercising: continue drinking waters, especially if you exercised for over an hour or if you had an intense exercise.
No matter which form of hydration is your preferred choice, the significant thing is to stay hydrated, especially during intense exercises.
The sports drinks have been intensely promoted in the media as a sports performance enhancer, or at least in some way superior to water. Does this mean that we should all start drinking sports drinks instead of water? The answer is that it depends on your activity level. This includes concerns of activity intensity, duration and whether or not the performance standard is considerably important such as in a competitive game.
During excessive exercise, our body temperature increases as a result of the ability our body burn from muscles contractions. Our bodies control this temperature through sweating. More of the blood flow is rerouted toward the skin where sweat is produced by the sweat glands and heat is released. This sweat is generated from the water content of blood. Sodium (salt) is also lost from the whole body.
Therefore, unless this lost water content is replaced, the whole body will become dry and this can lead to heat exhaustion or, in outstanding instances, heat stroke that can be life-threatening.
Drinking water will certainly replace the lost water content. In the regular exercise or physical activity that is in the order of 30 minutes or less, water is the best hydrating fluid. In the more excessive exercise, such as in stamina sports, the falling salt level can become a problem. Low blood salt can cause pains. It can also lower the fluid intake ability. Sports drinks naturally have a salt content that will recover salt to the blood.
Another factor in excessively prolonged exercise or physical activity is that the whole body may have depleted its glycogen stores. Glycogen is the fuel that the muscles use and is obtained from carbohydrates. Sports drinks regularly contain carbohydrates that will re-supply your whole body with energy in the form of readily absorbable carbohydrates such as glucose or another sugar molecule(s). This can certainly help you perform better for a longer period of time.
If your exercise is not a prolonged excessive activity, then these additional carbohydrates in sports drinks will not be of much benefit to you. Actually, if you are going to the gym for an exercise with the aim of losing fat, then these sports drinks should be ignored. Sports drinks will generally replace the calories that you burned off in the exercise with the calories from the carbohydrates in the sports drinks. Water is seamlessly adequate to re-hydrate you during and after a typical fat burning exercise. After the exercise, the salt levels in regular foods will take care of repairing your blood salt levels. If you feel that you prefer the taste of sports drinks to water then you should try to adjust to the taste of pure water, it really is not that difficult.
Also, if you have been drinking sports drinks, you may notice that you seem to be getting thirsty a bit faster as compared as when you drink water. Don’t worry. It is intended to be like that. Sports drinks stimulate certain of the feeling of thirst before the b0ody’s fluid balance go below-preferred amount. This is why sportsmen tend to drink more when they hydrate with sports drinks. We already wrote about water, including article how to lose weight for woman
Not all sports drinks are the same, though. What you need to remember is to check out the amounts of salt. The higher the amount of salt, the faster the whole body can fascinate the fluids, which means faster hydration. A sports drink with at least 15mg of salt per ounces (Na/oz or Na per oz) is perfect.
Well, if you are doing exercise and other sports activities, yes. After all, it’s named a sports drink or energy drink for a reason, right? However, if we’re talking about regular activities, water could very much be sufficient allowing that it isn’t as excessive as athletic work. If you are often experiencing dehydration even without exercise or sports activities, perhaps it would be best if you increase your water intake. If dehydration still continues even after increasing your fluid intake, you might want to see a doctor to help determine the cause of the problem.
Therefore, if you are involved in sport or excessive physical activities or exercise that lasts more than approximately 30 minutes then a sports drink will be beneficial in changing the depleted water and salt content in your blood. It can also help your whole body to more easily absorb fluids, help prevent heat stress and enable you to keep your physical performance standard for a long period of time. If your exercise is reasonable for fat burning or less than approximately 30 minutes then you are likely to be better off drinking pure water. Pure water does not have the extra calories of the carbohydrates found in sports drinks; actually, pure water has no calories and is good for re-hydration.