Hydration and Exercise

What to drink during exercise
As much as 60% of your body is water, and if you work, you may very well lose.

The American College of Sports Medicine indicates that drinking water contributes to the function of joints and tissues in the body, regulation of body temperature and nutrient transport.

But some of us do not drink is not enough, says Nancy Clark, RD, a sports nutritionist and author of Nancy Clark, sports nutrition guide. Here's how to do it properly.

Choose the right drink
Sometimes the simplest solution is the best, and this is true when it comes to choosing a workout drink.

"If you are an ordinary person, the water after a workout very well," Clark said. But if your most intense workout, and you will spend more than three hours at a time to do so, then Clark recommends chocolate milk. "He sodium and calcium, which we lose when we sweat. He also received carbohydrates to refuel and supply energy and protein also helps repair the damage."

If milk or water are not your thing, sports drinks, coconut water or other beverages in order. You should not worry too much about the electrolyte; Clark said food, those who died in sweat.

Eat the right amount
Clark said he is not a certain amount of water you consume during your workout, but recommends "thirsty to drink."

But there are ways to speed up the sweat, weighing must be calculated include before and after the start, and some calculations. Clark says that when you lose a liter of sweat per hour, you should drink about eight ounces of water every 15 minutes.

If you want to skip the math, and you tend to be a lot of sweat during exercise 4-6 ounces every 15 to 20 minutes is a good rule.

Do not drink too
It is actually possible to drink too much fluid, although this is rare. Another risk during marathons and triathlons, athletes consume a lot of liquid (including sports drinks), but not enough sodium may potentially fatal condition called hyponatremia develop. (Died 2002 Boston Marathon women A.)

Symptoms include bloating, nausea, confusion, disorientation, convulsions and.

But in fact, when "rare" hydration, said Clark. "Most people do not drink enough."

Package in certain proteins and carbohydrates
In the exercise is good for you, it is customary to take some minor damage to the cells or tissues after exercise. Protein can help repair the damage, so Clark recommends a protein rich drink rehydration after intense training.

But it is not only protein, she said. Because of a considerable amount of energy to burn while performing "You want three times more carbohydrates than proteins," which is why it is recommended as a substitute for liquid flavored milk.

Know the risks of dehydration
Any number of problems can therefore not drink adequate amounts of water are formed; Perhaps one of the most common is fatigue.

If you do not drink enough water, "will work with thick blood of the low water content and your heart, which means that you are tired," Clark said. "A dehydrated person tired."

Drink before and during exercise
Clark recommends drinking fluids before starting your workout, even, especially if you do something that requires a lot of stamina. "You need to start drinking about 1:30 to 2:00 before the marathon," she said.

In addition, drinking fluids during exercise is not a bad idea. "We do not drink enough during exercise, and takes you in a hole when finished, and then you must need to rehydrate," Clark said. "It's better if you do not do it. In this hole in the first place"

Although cumbersome to carry water with you on the run, it's worth, she said.