Friday, October 20, 2017

Water During Exercise

January 1, 2010 by admin  
Filed under Featured, Wellness Tips

Drink water during your exercise workout to prevent possible dehydration. During
aerobic activities it is not uncommon to experience sweat losses of 1.5 Lbs. per hour.

The human body is over 75% water and our bodies must have water to survive. Going without water for as little as three days can result in death. The problem in our modern society is that many people replace water intake with soft drinks and other less than healthy sugar filled beverages. These other liquids cannot take the place of water.

The amount of water each individual needs will vary depending upon temperature, age, weight, and amount of exercise. According to studies, majority of adults are not properly hydrated. It is important to the function of the body to have adequate water consumption. If you wait until you are thirsty to drink water then it’s too late. Many people rely on this as a way to tell if they are in need of water but the fact is that by this point you have a deficit of sixteen ounces or more. Dehydration during exercise can happen at any time, but you want to be especially careful on hot and humid days like today.

The American College of Sports Medicine (ACSM) has established guidelines for fluid replacement during exercise for athletes that we all can follow:

Before exercise: Drink between 15-20 fluid ounces, 2-3 hours before exercise and then 8-10 fluid ounces 10-15 minutes before exercise.

During exercise: Drink 8-10 fluid ounces every 10-15 minutes.

After exercise: Drink 20-24 fluid ounces water for every 1 pound lost during exercise.

An ounce, according to ACSM, is equivalent to one “gulp”.

Expectant mothers can follow the same guidelines.

People often make substitution of certain beverages for water are those containing alcohol and caffeine. These types of beverages will actually cause more fluid loss due to the diuretic effect and even though you may feel that you are getting water from these types of liquids you are really losing it nearly as quickly as you drink it.

There is also a controversy as to whether it is better to drink water during or after exercise or a sports drink. Sports drinks claim to not only refresh fluid loss but to also replenish lost electrolytes, especially sodium and potassium. However, you should always beware when drinking sports drinks, as most of them contain a high amount of sugar and calories. The same goes for flavored water, so be sure to check the label before you indulge.

You should also drink water during the day and drink a total of about a 50% your body weight in oz. a day not counting what you drink during exercise. (150 lbs person = 75oz of water)

When you are sick you also have a higher requirement for liquids because your body is easily dehydrated. If you have flu or a cold you should drink even more than normal to prevent dehydration.

In order to ensure adequate hydration make it a habit to drink water daily and drink throughout the day. Nothing provides for your body like water! That’s why Christ calls Himself the LivingWater. We need Christ just like we need water! Ok, we need Christ more!

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