In your body, water is necessary for maintaining blood circulation. It is also an important solvent for waste removal and supplying nutrients and responsible for biochemical reactions. Water helps maintain your body temperatures. Remember that your internal body temperature increases and so do your metabolism when you exercise.
Water is what helps prevent heat stroke and even death, as it carries heat way from internal organs. Heat travels to your skin through your blood, which causes perspiration. With the evaporation of sweat, this maintains a safe temperature in the body and lets you cool off. In essence, water is responsible for health and optimal functioning. Now that summer is here, it is important to know how to stay hydrated this summer.
Drink Enough Water
First of all, prevent thirst by drinking enough water. You can check to see how much fluid you’ve lost by checking what color your urine is. It should not be cloudy or smelly and needs to be a pale rather than a dark yellow. Before and after a short workout that lasts for less than an hour, it is a good idea to drink water. When you exercise for over an hour in extreme heat, you will need to drink an electrolyte drink aside from water with up to eight carbohydrates. This helps prevent low sodium in the blood and can lead to complications.
Eat to Rehydrate
For optimal health, eat up to five cups of vegetables and fruits per day. These contain various water levels and are necessary for keeping your body full of potassium. If you experience low salt when you exercise, add some salt to sports drinks as you do your workout. You might even want to eat salty food before you exercise. Electrolytes quickly reach your organs including your heart when you drink orange juice or V-8 diluted fifty percent with water.
Before even beginning to exercise, it is a good idea to hydrate your body beforehand. Drink lots of liquids the day before and also just before the workout session. Do not drink alcohol a week before you exercise as this causes dehydration. Other types of drinks that are considered fluids are soups, milk, juices, coffee, and tea. Whether or not these have caffeine in them does not count, and what counts is that these help hydrate you. Caffeine may have a diuretic effect, but it still counts as a fluid.
Rehydrated After Heavy Exercise
After strenuous activity, you will need to build muscle by consuming more protein. To replenish perspiration, drink electrolyte-filled drinks. To refuel muscles, consume carbohydrates. All these requirements can be met with low-fat chocolate milk. Watery food like vegetable and soup juice that contain potassium and salt can also replace sodium and fluid losses.
Longer hikes and other types of long-term stamina exercises will require nuts and dried fruit mixes that contain the highest amounts of carbs, proteins, sodium, potassium, and calories. At the same time, remember to drink a lot of water throughout your hike.