Table of contents:
- A hydrated body, the key to successful exercise
- How much water should you drink while exercising?
- Types of drinks that are good for consumption during exercise
When exercising, the body still needs fluids. The fluids lost through sweat will cause a person to become dehydrated if they are not replaced immediately. Therefore, it is important to keep the body hydrated during exercise by consuming enough fluids. However, consuming too much water while exercising will also lead to a condition called hyponatremia, which is a condition in which sodium levels are too low. Then, how much water should you drink to keep your body well hydrated during exercise?
A hydrated body, the key to successful exercise
Maintaining body hydration during exercise is very important. This is because adequate drinking water is very important for your comfort, performance and safety during exercise. The longer and more intense your exercise, the more important it is to supply adequate fluids to your body.
Fluid has an important function to keep the body's muscles working properly during exercise. When the body is well hydrated, the heart doesn't have to work hard to pump blood around the body. Oxygen and nutrients can also be transported more efficiently to the muscles that work when you exercise.
Amanda Carlson, Director of Performance Nutrition for Athletes' Performance, said that the body's ability to perform physical activity can decrease if the body is dehydrated. Losing 2 percent of body weight from fluids can decrease a person's athletic performance by up to 25 percent. Dehydration can also make the body feel dizzy and lethargic. The muscles will also not work properly so the risk of cramps is greater.
How much water should you drink while exercising?
How many doses of water when exercising depends on the intensity of the exercise you do. However, before that, make sure the body is well hydrated before starting it. So, don't just drink after exercising. You should also drink before and during exercise. Reporting from WebMD, a nutrition expert Renee Melton, MS, RD, LD makes a formula for water consumption during exercise, namely:
- Drink 400-600 milliliters (ml) or 2-3 glasses of water one to two hours before exercise.
- Drink between 200-300 ml or a glass of water 15 minutes before starting exercise.
- Drink 200 ml of water or a glass of water during exercise every 15 minutes.
You are also advised to weigh yourself before and after exercise. The point is to find out how much weight you lose when you exercise. Because for every 0.45 kg of weight lost, you should replace it with 500-600 ml of water.
If you do moderate to vigorous exercise for more than 90 minutes it is advisable to drink more than recommended. Especially if you exercise outside in very hot weather, the sweat production will be much more than usual.
Types of drinks that are good for consumption during exercise
Water is the best source of water that you can consume at any time and regardless of the conditions. However, if you are in a fairly heavy training period and need more than just plain water, you can replace it with infused water. Infused water made by putting certain pieces of fruit or vegetables into plain water. Apart from that, you can also consume fruit juices or sports drinks.
Sports drinks can provide you with carbohydrates plus energy and minerals to replace lost electrolytes. Choose a sports drink that contains 60 to 100 calories per 200 ml of water. Consume 200-300 ml of fluid every 15 to 30 minutes while exercising.
If you want a drink that is much healthier and naturally, you can consume coconut water. Real coconut water is known as a natural source that is rich in carbohydrates and electrolytes without added sugar and preservatives.
It is important to keep up your drinking water while you exercise. Don't underestimate this if you don't want your body to experience the serious side effects of dehydration.
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