Water and Hydration: Crucial for Exercise
The
most important liquid in the world, water is only second to oxygen when it
comes to resources for staying alive. A
person can subsist a good 30 days without food, but only less than a week
without water. Depending on your body
composition, 50-70% of your body is composed of this vital nutrient. Water is responsible for regulating body
temperature and pH levels, removal of waste products, and is involved in ATP
synthesis.
When you exercise, water is loss as sweat to aid cooling. During intense training, water can be loss at a fast rate (1-2 liters/hour). Dehydration can hinder physical performance and in severe cases, even death. Below are a few tips for hydration when working out:
- Wear light clothing rather than dark, which tends to retain heat
- Your clothing should allow ventilation (ex. cotton)
- Keep water close at your side. Drink in small sips as opposed to large volumes to avoid nausea, cramping and discomfort. Drink in regular intervals, not only when you are thirsty.
- Choose water over sugar and salt beverages, which take longer to absorb
- Avoid exercising when it is hottest
- Do not take salt tablets. This can be a dangerous way to recover salt losses
- Hydrate sufficiently 2 hours before an endurance competition
Carbohydrate (Electrolyte) Drinks
Although water is best for hydration since it is quickly absorbed, researched has indicated that sport drinks, with less than 10% sugar content, can be beneficial for long training periods over 1.5 hours. The data has shown that the sugar and sodium in such drinks can moderate carbohydrate levels and retain water in the body.
Related Pages:
Nutrition: Canada's Food Guide - Use Canada's Food Guide to create a balanced, nutritional eating plan.
Nutritional Info: Vitamins - Understand the critical role of vitamins in your health and fitness.
Body Composition and BMI - Learn how to manage (or reach) your ideal body composition.
