Drinking plenty of water is a necessity for both performance and safety during exercise.
The Key to Exercise Success Quench your thirst safely this summer and avoid dehydration. And well she should. In addition to being an executive at Disney, this Irvine, Calif.
In two days before the recent Boston Marathon, she included a sports drink replete with electrolytes as part her daily fluid diet.
An unusually large number of runners were treated for dehydration because the temperature reached 72 degrees. Fortunately, Salazar was not one of them.
But alas, dehydation is not the only problem that athletes may acquire.
Too much water can cause a condition called hyponatremia which means that your sodium levels are too low. Hydration in the Heat "Staying hydrated is fundamentally important to a successful summer exercise regimen, in fact, for any activity," says Survivor consultant Adrian Cohen, MD, of Neutral Bay, Australia.
As the medical advisor for many reality shows, including Survivor and Eco Challenge, Cohen has seen firsthand the havoc that dehydration can wreak on performers and performance. Successful, balanced hydration starts with prepping yourself for exercising in the heat, says New York City- based sports medicine expert Lewis G.
Engage in higher-intensity activities during cooler morning hours and do easier work during the heat of the afternoon, he suggests. No more, no less. Most sports drinks contain the equivalent of an "active pump" that gets more water into the body faster than the unassisted process - simple diffusion of water - would have.
When choosing a sports drink, look for salt and sugar on the label and choose a flavor that you like. While shoppers may be bombarded with vitamin-infused beverages, Maharam says added vitamins are useful for recovery and post-event muscle soreness -- not for hydration the day of the event.
Weigh yourself right before and after workouts and for every pound lost, drink eight ounces of fluid.
Early signs of dehydration may include poor concentration, headacheand inability to think clearly. Continued During fitness classes, "I constantly remind people to drink," he says.
You should work through a water bottle within 45 minute of any class. The best way to tell if you are dehydrated is to check your urine, he says. Guzzling too much water can also cause serious problems for summer athletes.
Drinking excessive amounts of water can cause a rare, life-threatening condition called hyponatremia, experts tell WebMD. Hyponatremia refers to low levels of salt in the blood. This occurs when someone drinks so much water that they dilute the sodium in their blood. The condition is less likely in the weekend athlete, but those participating in endurance sports like marathons are at higher risk and should take precautions.
Drinking no more than eight ounces every 20 minutes - as Jeri Salazar does - provides enough but not too much fluid, Maharam says. He is one expert who believes that "the risk of dehydration, even in the heat, is far less than developing hyponatremia. Although dehydration is more common, hyponatremia can kill.Most research has focused on high-intensity or prolonged exercise in the heat, for obvious reasons; dehydration is potentially fatal.
since sweat rates and sweat Na concentrations vary widely among individuals exercising under the same conditions.
The importance of carbohydrate for endurance performance was first established in the. The Importance of Hydration.
by VICTORIA WEINBLATT July 18, This leads to heat exhaustion and in extreme cases a potentially life-threatening condition called heat stroke. Fitness enthusiasts exercising inside or outside, especially during hot weather, require more water to stay properly hydrated.
The purpose of this case study was to examine the physiological responses of a male subject 59 yrs of age while running eight 1- mile circuits under extreme heat conditions. The subject's body was previously acclimated to exercise in hot conditions with adequate fluid intake.
In the first place, sweating is regulated independently of skin blood flow 46 so that the capacity to lose heat by sweating is independent of the cardiovascular response to exercise, but requires an intact neural supply to the sweat glands.
45 Secondly, although fluid loss during exercise does cause the body temperature to be regulated at a slightly higher body temperature—about °C for each 1% body .
The main findings from our study show that restoration of markers of hydration after a dehydrating bout of exercise in the heat is not negatively influenced by the acute intake of a moderate amount of beer (up to mL) as part of the rehydration strategy.
If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat.
As your body adapts to the heat over time, gradually increase the length and intensity of your workouts. Know your fitness level.