Remember that Easy weight loss and vegetables Importance of staying hydrated in sports a high proportion ib water, Inportance a fruit snack such as oranges can help your fluid replacement. Your fluid needs are individual and depend on a number of factors. Someone with a heart condition.

Importance of staying hydrated in sports -

Patel, MD, FAAFP, FACSM. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints.

It helps transport nutrients to give you energy and keep you healthy. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.

If your urine is usually colorless or light yellow, you are most likely well hydrated. Dark yellow or amber-colored urine can be a sign of dehydration. There are no exact rules for how much water to drink while exercising, because everyone is different. You need to consider factors including your sweat rate, the heat and humidity in your environment, your clothing, and how long and hard you are exercising.

You may need to stay better hydrated if you have certain medical conditions, such as diabetes, heart disease, and cystic fibrosis. Some medications can act as diuretics, causing the body to lose more fluid. The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:.

Athletes may want to measure how much fluid they lose during exercise to get a more specific measurement of how much water to drink 16 to 24 ounces of water for every pound of body weight lost. For most people, water is all that is needed to stay hydrated. However, if you will be exercising at a high intensity for longer than an hour, a sports drink may be helpful.

The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time. Choose a sports drink wisely. They are often high in calories from added sugar and may contain high levels of sodium. Also, check the serving size.

One bottle may contain several servings. If you drink the entire bottle, you may need to double or triple the amounts given on the nutrition facts label. Some sports drinks contain caffeine.

If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often. Sugary drinks, such as juice and soda, are not healthy options for staying hydrated.

Dehydration happens when you lose more fluid than you drink. Dehydration can range from mild to severe. Symptoms of dehydration can include the following:. Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness.

You should get emergency medical attention immediately if you have any of these symptoms. There are 3 stages of heat illness:. Symptoms of heat cramps include painful muscle spasms in the legs, stomach, arms, or back.

Symptoms of heat exhaustion are more serious. They can include faint or weak feelings, nausea, headache, fast heartbeat, and low blood pressure. The most serious heat-related illness is heatstroke. Symptoms can include high body temperature higher than °F , fast heartbeat, flushed skin, fast breathing, and possibly even confusion or delirium, loss of consciousness, or seizures.

You should get emergency medical attention immediately if you experience any of the symptoms of heatstroke. Untreated heatstroke can lead to death. This depends on your body and the kind of activity you are doing.

Talk to your family doctor if you have questions about the right amount of water to drink while exercising. You should see a doctor immediately if you have symptoms of dehydration, heat exhaustion, or heatstroke.

You should also see a doctor if you have symptoms of a rare condition called hyponatremia. These include confusion, headache, vomiting, and swelling of the hands and feet.

American Council on Exercise: Healthy Hydration. American Heart Association: Staying Hydrated — Staying Healthy.

National Institutes of Health, MedlinePlus: Dehydration. Last Updated: June 2, This information provides a general overview and may not apply to everyone. Talk to your family doctor to find out if this information applies to you and to get more information on this subject.

Both overhydration and underhydration - if sufficiently severe - will impair performance and pose a risk to health. Athletes may begin exercise in a hypohydrated state as a result of incomplete recovery from water loss induced in order to achieve a specific body mass target or due to incomplete recovery from a previous competition or training session.

Dehydration will also develop in endurance exercise where fluid intake does not match water loss. The focus has generally been on training rather than on competition, but sweat loss and fluid replacement in training may have important implications.

Hypohydration may impair training quality and may also increase stress levels. It is unclear whether this will have negative effects reduced training quality, impaired immunity or whether it will promote a greater adaptive response.

RATED 4. This blog Glycemic control solutions sporrts explain the Importace of hydration, touching Imporrance pre, during, Glycemic load and glycemic control post-exercise fluid hydrayed Dextrose Exercise Support optimal performance and recovery. During exercise, core body temperature increases, and the body needs to dissipate excess heat. This is done through sweating and thermoregulation. You can be dehydrated before exercise, and during — even if you were adequately hydrated before exercising. One study highlights the side effects of dehydration:.

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Hydration for Athletes