By: Hello Doctor
By: Hello Doctor
The hydroelectrolyte status of a person who performs physical-sporting activities is often an issue that is thought to be unimportant.
Leaving aside the efficiency or performance that adequate hydration can offer you, not only during activity, but before and after doing it.
Prior hydration is extremely important, in a very general way the American College of Sport Medicine recommends in an article published in the 2009 take 17 ounces (500 ml) of water 2 hours before exercise .
The best way to verify if we have an adequate water balance is to observe the urine when we go to the bathroom, the appropriate color of the urine should be light yellow or straw, an increase in the coloring it would indicate that we need more fluids before starting physical activity.
The amount of liquid to be taken during physical-sporting activity varies according to the type of exercise, the duration of, the temperature and the humidity in which the activity has to be carried out.
Unlike a daily intake of 67 ounces (2 L) of water, a person exercising in a hot and humid environment would need up to 135 ounces (4 L) approximately.
Being properly hydrated will make your performance better and avoid unfortunate events such as heat stroke, fainting or cramps during physical activity- sports.
The best way to calculate how much water you need during a workout is to weigh yourself before and after it. The amount you lose in weight you will need in water.
Recovery after exercise is also essential, it is generally spoken of taking between 150 and the 200% of the weight lost to reach normal levels.
It must be remembered that during exercise sweat functions as a temperature regulator and the hotter the body is, the greater the sweating, so the risk of dehydration is high.
Post-exercise replenishment ensures the person in question is ready for the next workout.