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Monday, June 4, 2018

The Importance of Hydration Before, During & After A Workout


Did you know the human body is made up of 60% water?

Fluids assist in the transportation of oxygen and nutrients through the bloodstream.

Fluids also provide lubrication in our joints and cushioning for our organs, and they carry heat generated by exercise to the skin where it can be dissipated as sweat to cool the body.

An adult loses about 2 liters of fluid per day through sweat, urine, respiration, and bowel movements, and that's why we often make the recommendation to drink eight glasses of water daily for proper hydration.

But as individuals, we all have different metabolic rates, we all live and exercise in different environments, and we all experience unique rates of sweat loss.

Failure to replace lost fluids raises the risk of dehydration and increases the chance athletic performance and even health can be compromised.

In addition to water, sweat contains electrolytes such as sodium and potassium that need to be replenished to support optimal fluid balance in the body.

Consider these hydration strategies to help get the most out of your workouts:


PRE-HYDRATION

Pre-hydration is to prevent dehydration from occurring by properly hydrating and assuring normal plasma-electrolyte levels prior to exercise.

Pre-hydrating can be accomplished by drinking water or electrolyte drinks, and by consuming foods with a high water content several hours before exercise.

Most of us can benefit by drinking two to three cups of fluid in the hours before exercise.


HYDRATION

Hydration during exercise helps to prevent dehydration and electrolyte imbalances.

It also minimizes the adverse effects on athletic and mental performance.

Drinking cool liquids early and often, and opting for sports drinks that contain electrolytes and energy-sustaining carbohydrates can be beneficial.

In hot and humid conditions, you should drink half a cup or more of fluid every 15 to 20 minutes that you exercise.


RE-HYDRATION

Re-hydration after exercise is important to enhance the recovery process and to make up any remaining fluid or electrolyte deficits.

In the hours after exercise, try to rehydrate with an electrolyte sports drink that contains the right ratio of ingredients that will offer your body proper fluids and electrolytes.

Lack of proper re-hydration can cause muscle soreness and cramping.

Making sure you replenish lost fluids is essential in preventing those problems. 


Staying hydrated before, during and after working out is important in sustaining energy and maintaining peak performance.


So let's all get out and exercise—and drink up for peak athletic performance!

*For more information on health and wellness as well as our full line of Sports Nutrition products including Performance Endurance Electrolyte Drink – a great hydration sports drink - check out our website:





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