How Much Water Should Be Drunk When Exercising?
When exercising, the body still needs fluids. The fluid
that is lost through sweat will cause a person to become dehydrated if 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 where sodium levels are too low. Then, how much water is taken to
keep the body well hydrated while exercising?
A hydrated body, the key to a successful sport
Maintaining body hydration during exercise is very
important. This is because an adequate dose of 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 enough fluid to your
body.
The function of fluid is important to keep the body's
muscles working properly during exercise. When the body is properly hydrated,
the heart does not have to work hard to pump blood throughout the body. Oxygen
and nutrients can also be transported more efficiently to the muscles that work
while you exercise. The body's ability to perform physical activity can
decrease if the body is dehydrated. Losing 2 percent of body weight from fluids
can reduce a person's athletic performance by up to 25 percent. Dehydration can
also make the body feel dizzy and lethargic. Muscles also will not work
properly, so the risk of cramps is greater.
How much water should you drink when you exercise?
How much water you drink while exercising depends on the
intensity of the exercise you are doing. However, before that, make sure the
body is properly hydrated before starting. So, don't just drink after
exercising. You should also drink before and during exercise. water consumption
when exercising, 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 exercise begins.
Drink 200 ml of water or a glass
of water during exercise every 15 minutes.
You are also advised to weigh 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 severe exercise for more than 90
minutes, it is recommended to drink more than recommended. Especially if you
exercise outdoors in very hot weather, the production of sweat will be far more
than usual.
Good types of drinks consumed when exercising
Water is the best water source that you can consume at
any time and in any condition. However, if you are in a training period that is
quite heavy and needs more than just plain water, you can replace it with
infused water. Infused water is made by inserting certain pieces of fruit or
vegetables into water. In addition, you can also consume fruit juice or sports
drinks.
Sports drinks can provide you with carbohydrates plus
energy and minerals to replace lost body electrolytes. Choose sports drinks
that contain 60 to 100 calories per 200 ml of water. Eat 200-300 ml of fluid
every 15 to 30 minutes when you exercise.
If you want a drink that is much healthier and more
natural, you can consume coconut water. Original coconut water is known as a
natural source that is rich in carbohydrates and electrolytes without the
addition of sugar and preservatives.
It is important to maintain a dose of drinking water
while you exercise. Don't underestimate this if you don't want your body to
experience severe side effects due to dehydration.
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