Cararta's Facts

Sunday, December 11, 2011

Importance of Hydration Especially During Workouts

An essential component of a fitness lifestyle is hydration.We require require water to transport vitamins and minerals throughout our body. Hydration also ensures the bodt doesn't over heat. Needless to say drinking water is a key to a successful workout.

Adequate water intake plays a major role in how women feel during and after the exercises. It is also important for the training performance and the overall safety during exercise. No mater whether the workout is aerobic or anaerobic one, such as in Women's Fitness Bootcamp's strength workouts' It's essential to consume water while on breaks to avoid dehydration.

Dehydration might happen when water intake is insufficient during intensive workouts. Due to the intensity of the exercises, trainees tend to quickly loose body weight through sweating, which drops the blood volume and might cause the heart to work harder pumping blood. In a sever cases, dehydration might include other symptoms, such as dizziness, muscle cramps, and fatigue. To avoid that, women must remember to drink a lot during and after the workout session, and not to do it only when they are thirsty. Often the workout is too intensive to get that feeling of thirst, so at Women's Fitness Bootcamp women have hydration timeouts to ensure proper hydration.

So how will one know she's adequately hydrated during the workout or afterwards? Doctors say there's several ways. For instance weighting yourself before and after the workout. There should be no drastic change in weight right after the workout' so less weight will indicate insufficient hydration. Such measurements of body weight before and after workout is also very useful for measuring the sweat rates and for customized fluid replacement programs. Apart from drinking water, consumption of drinks containing electrolytes and carbohydrates can also help maintain fluid electrolyte balance and boost the exercise performance. Another way is too monitor the urine color, usually after training. Women can check on their color. If it's light colored, it means the dilution is fine and hydration is also in control; if it's dark colored, women might not be properly hydrated and will need to compensate it by drinking! A good practice to follow is to drink about 15-20 fl oz, 2-3 hours before exercise, and drink 8-10 fl oz every 10-15 minuets during exercise. After the workout, a good practice would be to weight oneself and replenish weight losses if necessary. Drinking 20-24 fl oz water for every 1 lb lost, is the most effective water intake


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