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Stay Hydrated - Why we must drink
Water/Liquid?
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Staying
properly hydrated, consuming liquid-especially water, is paramount for
maintaining bodily function. Hydration during recreation or exercise is
even more important to maximize function, efficiency and fun. Although
the body has mechanisms in place to help monitor thirst they occur
after the body is already deprived of optimum hydration levels. To
maximize fun and function it is critical to drink enough fluids,
especially water, before, during & after physical activity. Air
temperature, humidity, duration of activity, intensity level of activity
and
perspiration amount all effect hydration.
Hydration Habit Tips:
1) Drink early & often, all day, everyday.
2) Keep liquid with you at all times or have access to it always.
3) Before thirst arrives-stay hydrated.
4) Consume 8-16ozs. of water before physical activity.
5) Consume 4-8ozs. of water for every 1/4 hour of physical activity.
6) Replenish what you lost during physical activity 16-32ozs. or more
depending on duration & intensity levels.
7) Drink some more well after thirst is alleviated.
Water Hydration:
1) Water is the most easily absorbed liquid by the body.
2) Water is the better choice for low intensity/short duration physical
activity.
3) Water is less expensive.
Sports Drink Hydration:
1)
Most contain carbohydrates & electrolytes your body may need,
especially, during high intensity/long duration physical activity.
2) Carbohydrates can combat fatigue during high intensity/long duration
physical activities.
3)
Studies indicate that liquids with carbohydrates & electrolytes
are
absorbed quickly and help retain fluids after high intensity/long
duration physical activity.
4) Many taste good & will help keep you drinking water based
liquids.
Over-Hydration-"The flip side"!
Yes,
you can actually consume too many liquids and not just at the pub. When
we consume water the salt content in our bodies is diluted
decreasing the amount of salt available to body tissue that help
maintain functions of the brain, heart and muscle. Dude, you have to
consume a lot of liquid for over-hydration. Symptoms include:
dizziness, nausea, confusion & apathy, no, not like when the
waves
are flat!
Healthy reasons for consuming water:
1) Makes the heart healthy & actually reduces the chances of
heart disease.
2) Helps maintain energy level, thereby, increasing fun levels.
3) Reduces & cures headaches.
4) Promotes healthier skin.
5) Increases digestive function; helps food digestion &
decreases indigestion & constipation.
6) Helps flush out toxins, from the pub, and waste.
7) Reduces the risk of some cancers, namely: colon and bladder cancer.
8) More productive physical activity
9) Caloric moderator; enhances weight loss, no calories, and maintains
body performance.
10) Makes you smarter, ok, I made that up but it should help you think
faster and more clearly!
How
much water should you drink each day? Body weight in pounds divided by
two equal the amount we should drink each day. 150lb dude/2=75 ozs./day
Note: When consuming alcohol, drink the same amount in water, in desert
climate add 16 ozs./day, on airplanes drink 10 ozs./hour & 10
ozs./1/2 hr. of physical activity.
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