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     Fitness Tips For 9/29/2010

Water Intake and Exercise

Sweating is your bodies cooling mechanism. When you exercise intensely,
you can lose two quarts of water in one hour. One way to determine 
how much water you need to drink during and after exercise is to weigh
yourself after exercise. For every pound lost during exercise, you 
need to replace with two cups of water.

Some symptoms of dehydration are dry mouth, cramping, headaches and 
muscle fatigue. When the body becomes dehydrated our total blood 
volume is decreased, due to a loss of fluid lost through sweating. 
Since blood plasma is mostly made up of water, the oxygen carrying 
capability of our blood is decreased causing our working muscles 
and organs to be deprived of oxygen. Sometimes when we are feeling 
fatigued or hungry a glass of water is all that's needed to improve 
physical performance and curb the appetite.  The color of urine can 
also be an indicator of dehydration. If it is dark or cloudy you 
need to get drinking. 

To prevent dehydration, follow these guidelines

1. Drink a cup of water one half hour before exercise.

2. Drink fluid every 15 to 20 minutes.

3. Don't wait until you're thirsty. At this point, you have already 
become dehydrated.

4. Drink cool fluids because they absorb into the bloodstream faster 
than warm or ice-cold fluids.

Water is the beverage of choice for healthy people. Sweetened drinks 
such as soda and iced tea do not have the same effect as water. 
Caffeine and alcohol are diuretics. They signal the kidneys to 
release water into the urine. If you need that morning cup of 
coffee to get your engine going, drink water as well. To replace 
fluids lost during the course of the day in any temperature, take 
bottled water along in the car, to work, on hikes or to the gym. 
Drink it consistently throughout the day. A home water filtration 
system can give you all the pure water you need for a fraction of 
the cost of bottled water. 

The majority of your body is made up of water and it is extremely 
important to replenish that in order to sustain life. Fuelling your 
body with water on a daily basis will help you with many important 
areas. By maintaining the proper level of water each day, you give 
your body the best chance to fight disease, eliminate stress and 
maintain focus. In addition, drinking enough water can boost 
your concentration and keep you from overeating. 

It can help us look better too. Water is a natural beauty aid. 
Drinking water helps keep our skin supple and hydrated and aids
in fat loss by helping us to burn fat efficiently. It helps 
to flush out toxins and promotes health. 

Eight glasses of water a day is recommended for adequate hydration. 
If you fall short of the mark it's okay. You can consume water 
through your diet by eating fruits such as watermelon, peaches, 
oranges and grapes.

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Water Intake and Exercise

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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