Fluid Balance is Vital to Health and Efficiency

Preserving proper fluid balance is important for every single athlete since little levels of dehydration can adversely affect performance Posted in: Training . Not getting enough fluids, high humidity or environmental temperature level can hinder the body's ability to preserve a regular temperature. This can result in heat-related illness and death. During a lot of activities, adequate water consumption can help avoid dehydration and heat fatigue. However, throughout endurance events or activities higher than 60 minutes, a sports consume with carbohydrates supplies fuel for the anxious and muscular systems, and might improve performance. Throughout several everyday workouts and very long endurance events (e.g.ultra marathon) in which sweat losses are high, carbohydrate and electrolyte (e.g.sodium, potassium) intake is needed

General Fluid Requirements: Fluids must be cold, tasty and selected based on the type and period of the activity. Sports beverages must consist of four to eight percent carb. Drinks greater than 10 percent carb might slow stomach emptying, cause stomach cramping and hinder performance. Drinks with a mix of glucose, glucose polymers and fructose may improve water absorption. Solutions including mainly fructose can trigger an indigestion and must be prevented. Be sure to check the food label for active ingredients.

Pre-exercise Standards

Drink approximately 16 to 24 ounces of fluid 2 hours prior to activity. On warm or humid days, drink an additional 8 to 16 ounces 30 to 60 minutes prior to activity. Water is adequate for activities less than an hour as long as meals are taken in routinely. For endurance events, training sessions longer than 60 minutes, or several practices a day, select a sports consume consisting of 4 to 8 percent carb (e.g.Gatorade). For early morning workouts, a liquid meal replacement can be taken in 10 to 40 minutes before activity because it can be quickly digested.

Throughout Exercise.

Depending on your sport, consume three to six fluid ounces of water or sports consume every 15 minutes. This corresponds to approximately 32 ounces per hour. For extended workout greater than 4 hours, pick a sports consume with percentages of electrolytes.

Post-exercise Guidelines.

Immediately following activity, beverage at least 16 to 20 ounces of fluid for each pound of weight lost to make sure appropriate rehydration. A liquid shake with high carb content, minimal protein and fat can refuel energy stores and maximize healing after demanding training bouts. Consume this as soon as possible after workouts or occasions. The dotFIT Pre/Post Exercise & Meal Replacement Solution includes the perfect blend of nutrients. Drink an additional 16 ounces with your post workout meal. This meal must be consumed within 2 hours after activity. Weigh yourself each morning. A steady weight generally suggests proper fluid balance.

Symptoms and signs of Dehydration.

It's extremely important to be able to recognize the symptoms and signs of dehydration (listed here) to prevent disease and injury. Be sure to find out these and if you experience any of them, stop exercise and rehydrate sufficiently. Thirst. Dry mouth/cotton mouth. Headaches or lightheadedness. Tiredness or weakness. Muscle cramps. Nausea and throwing up. Flushing (red) skin. Dry skin (sweating stops). For standards on proper hydration for youth see, "Correct Hydation for Youth Athletes".