We all need to remember the importance of monitoring our fluid intake because the weather is getting warmer. You lose a lot of fluid through sweating in hot weather. So at that time, you need rehydrating solutions to remain hydrated. This can result in a decrease in blood volume which would make it difficult for your body to cool itself down among other things. In preventing your body from cooling down by preventing your sweat from evaporating because high humidity can also play a factor. Make sure to follow these tips, if you are exercising outdoors:
- When the temperatures are fairly low, exercise in the early morning or late evening.
- You must wear light-colored, loose clothing made with a fabric that “breathes”.
- Both before and during your workout, drink plenty of water or rehydration solution.
How much water should you consume?
You should make sure you consume plenty of water or rehydration powder throughout the day because muscle tissue is made up of over 70% water and it is very important to cellular activity. The more water you will need to help clear the waste products such as ammonia and urea if more protein you eat in your diet. From a difficult workout, sweating will cause you to lose more water as well.
To ensure you stay appropriately hydrated is to multiply your body weight in pounds by 0.55 and this is a good rule to follow. This will provide you with a good goal to ask for regarding how many ounces of water you should be drinking. Because electrolytes in water present are less in amount as compared to sports drinks or other drinks.
What about electrolyte balance?
For many body functions, electrolyte balance is crucial. Calcium, potassium, magnesium, and sodium are considered the primary electrolytes in the body. What can happen from an electrolyte imbalance, some examples are as follows:
- Cardiac arrhythmia could happen due to elevated potassium levels.
- If the extracellular potassium level is decreased in your body it can cause paralysis.
- Fluid retention is also caused by excessive extracellular sodium.
- Muscle spasms can also be caused due to decreased calcium.
There are several electrolyte replacements drinks on the market right now that will help to keep your electrolyte balance in check. Powerade, Gatorade, and Recoverors are popular examples. After a strenuous workout, drinking one of these can help to replenish the electrolytes lost through sweating.
Why hydration is necessary before exercise?
For an extended period, if you know you will be exercising outdoors or maybe playing a sport then a good tip would be to start hydrating about 4 hours beforehand. Until about an hour before you start, drink about 8 ounces of water every 10-15 minutes. At the one-hour mark then drink another 16 ounces.
Giving your body at least 30 minutes to absorb the water, make sure not to drink anything for the last half hour. Make sure that you continue to drink 8-10 ounces of either water or an electrolyte drink powder during your exercise especially if it is hot and humid.