It’s that time for your weight loss exercise program again. Your kids are back in school. The presence of a slight nip in the air is evident in the northern regions of the earth.
Your daylight is getting shorter. That also means your exercise programs are in full swing. At this point, it is a good time for your exercise outside. You have been taking your ACAI on a regular daily basis so now you’re ready for your needed exercise!
Have you have really made up your mind to stick to your personal weight loss program? We hope so for your health’s sake. However, this is also a great time to discuss an important component of exercising no matter what time of year – Avoiding Dehydration! It has been well established that dehydration hinders aerobic exercise performance and can be dangerous.
Dehydration occurs especially in hot and humid weather but can also occur in cooler weather. Dehydration may also contribute to deteriorating mental and physical performance. In extreme circumstances, one’s physical health may be at risk. What can happen is heat exhaustion and heat stroke. There are multiple factors that can lead to dehydration.
The exercise of cross country running typically causes higher sweat rates than swimming. The athlete’s gender is another consideration. Women typically sweat less than men. The environment surrounding temperature, humidity, air movement and your clothing is another factor.
The genetics of the exerciser also come into play. There are individual differences in their sweat rate ability. There is the individual ability to adapt to the environmental conditions. Your body size is a consideration when exercising. The exerciser must avoid inadequate fluid intake before, during and after exercise.
When there is not enough water in your body, exercisers may begin exhibiting signs of the dehydration. What dehydration do signs start to develop? Dehydration signs are the dry or sticky mouth, thirst, headache, excessive fatigue. Urine that is dark in color and your body produces less urine. Developing dizziness and finally, muscle cramps and fatigue are evident.
Do not forget it is important to note that thirst is one indicator of dehydration and not your early warning sign. Yes by the time you feel thirsty, you are likely already dehydrated.
In extreme cases, you may need to see a doctor immediately: – When you continue to feel weak or dizzy even after a couple of hours after stopping exercise. – When you have little urine output. – When you stop sweating but your body temperature is still high. – When you can’t keep fluids down because of vomiting. – When you become confused or lose consciousness.
One of the simplest ways to track fluid loss is to weigh yourself before and immediately after exercise without clothes on. The goal is to keep your weight loss to less than two percent of body weight. For example, a 100-pound person should not lose more than two pounds during the bout of exercise. A 150-pound person should not lose more than three pounds and a 200-pound person should not lose more than four pounds etc.
It is not possible to make specific fluid recommendations due to individual and environmental differences. However, here are some guidelines as a starting point: – Drink 15 to 20 fl oz, two to four hours before exercise – Drink eight to 10 fl oz, every 20 to 30 minutes during exercise – Drink 20 to 24 fl oz for every one pound body weight loss after exercise
Sports drinks with six to eight percent carbs are good to maintain your energy stores and provide the needed fluid during exercise, especially if it lasts more than one hour
Many think that drinking a large amount of water immediately before exercising is the right thing to do. However large intake of water does not help to equalize the amount of body water likely to be lost in sweating. Also, a lot of water before exercising may not help because it can actually make you urinate during your exercising session.
Caffeine is a diuretic (which means it makes you urinate more), but the latest research is not really clear if it actually makes a significant difference in your hydration before or during exercise. It is probably a good idea to avoid too much caffeine before exercising.
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