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Avoid Dehydration While Exercising
   

While it is certainly an overused expression, it is truly important to stay hydrated during a workout. During an exercise session, heat is built up in the muscle groups of focus which causes the body temperature to increase. The body tries to cool itself by sweating. The sweat evaporates from the skin, and it is that process that assists in supporting a lower core body temperature. Sometimes, though, this process isn’t an adequate way of cooling, due to factors like moisture and humidity. As a result, the bodies continue to sweat, causing further fluid loss. The only way to replace this fluid loss is to drink more fluid. There are a number of very serious consequences to dehydration. One consequence is a decline in workout effectiveness. The fluid lost through sweat originates in blood plasma. Plasma is the means of transportation for red blood cells. They hold the oxygen is essential for muscle performance.

As dehydration sets in, the blood capacity is lessened, and the ability of your blood to carry oxygen is depressed. Persisting in a workout while dehydrated can cause a dip in blood pressure, dizziness, nausea, or fainting, essentially the symptoms of heat exhaustion. Continuing past this point may cause heat stroke. IF heat stroke occurs, the body temperature rises. During heat stroke, the body no longer sweats. Serious consequences like seizure, coma, and death can be the result of untreated heat stroke because not only does the blood carry oxygen to muscles, it also carries it to the brain and other vital organs. Symptoms of dehydration include thirst, infrequent urination, fatigue, and dry skin. Seniors are particularly susceptible to dehydration for several reasons. As people age, the skin thins. This makes it more likely to lose fluid, which leads to dehydration. Medications seniors take on a regular basis can also make them more prone to this condition. Aging bodies also don't contain as much fluid as younger ones do, and seniors have a decreased thirst sensation. This makes it more likely they will be prone to dehydration. Kidney efficiency may be compromised which also offers increased risk. Some seniors even limit their fluid intake because of incontinence. Moreover, many seniors are unaware of these risks and don't carefully monitor fluid intake.

Fortunately, there are a number of ways to prevent dehydration. To get enough water during a workout, consume eight ounces of water every fifteen minutes while exercising. While that sounds extreme, it is necessary to keep fluids in the body. If you are unable to drink that amount, it is okay to take in smaller quantities every ten minutes. These recommendations should be followed at all times, not just exercising outdoors in the summer. It is still possible to lose extensive fluids during an indoor workout in the cool air. Fluid loss of any kind leads to dehydration. It is important not to stall and wait until the thirst hits to start consuming water. Thirst originates in the brain. The hypothalamus examines the amount of salt contained in the blood. As blood volume lessens because of sweat, the salt count goes up, and the body receives the alarm to start drinking, but by the time the body gets that indicator, dehydration has already occurred.

You can tell you are drinking enough water if your urine is not yellow. Clear urine indicates an appropriate level of hydration. It is important to continue to consume water after the workout. It is also important to remember that drinks containing caffeine only help with dehydration. These drinks cause quick loss of fluid, so it is probably a good idea to consume an additional glass of water for each caffeinated beverage you consume. This is also true of beverages that contain alcohol. It is a good idea to drink water before, during, and after your workout. Overall, you should consume eight glasses of water per day whether you workout or not. If you workout, it's a good idea to consume at least 22 ounces of water for each hour of exercise you engage in. If you plan to exercise for more than one hour, you should drink a sports drink to hydrate. It is also important to avoid high-protein diets. If a diet gives your body more than 1.8 grams of protein per kilogram of body weight per day, it will increase the frequency of urination and lead to dehydration.

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SolveYourProblem.com : 2006

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