Hydration During Exercise
Hydration during Exercise
The human body is composed around 50-70% of water. The average Total Body Water % for a healthy person is:
- Female: 45% – 60%
- Male: 50% – 60%
- Infants 75%-78% dropping to 65% by one year of age.
Therefore, we realize that water is very important for our existence. It is an essential part of staying healthy. Some of the functions of water in our body are:
- to keep our body temperature regulated.
- Assists body movement.
- Allows us to breathe.
- Is essential in digestion and eliminate waste. Just to name a few of the functions!
The typical recommendation is drinking at least two litters of fluid each day. Preferably water or other low-calorie drinks. During exercise or when we are in hot environments, we need to drink more. Adding some minerals and electrolytes also assist to keep the balance. An excellent source will be coconut water which is rich in electrolytes. If you don’t like the taste of plain water, add a slice of lemon, orange or a sprig of mint to give your water some flavor without adding the calories you’d get by using cordial.
But is water enough, or do you need a sports drink to stay properly hydrated?
Sports drinks will keep you well hydrated. Additional will give you energy if you’re participating in high-intensity exercise for more than an hour. However, if you’re not exercising to this level, plain water will do just fine.
What defines a sports drink?
Sports drinks, (sometimes called electrolyte or isotonic & hypotonic drinks), are developed to contain the right level of carbohydrates (5-8 g/liter) and electrolytes, (such as sodium and potassium), to keep you well hydrated. They are replacing what is lost from the body during exercise. An excellent sports drink is the Herbalife24 CR7 Drive. It also contains Thiamine, Vitamin B12 & Magnesium.
Excellent point to know…
Studies have shown as little as one percent dehydration can cause major changes in body temperature. Two percent dehydration will drop your performance levels significantly! Based on this, it is needless to highlight the fact that in order to operate efficiently it’s vitally crucial to keep your fluid levels up.
Other drinks that contain high amounts of carbohydrates, (like sodas), stop water being absorbed quickly and therefore can delay hydration, so are not suitable before exercise. If you’re working out and drink them as part of your everyday routine, you may end up putting on weight because of the extra carbohydrate content. Even if you do medium to high-density workout.
Therefore, instead of such drinks, choose a sports drink like CR7 Drive from Herbalife24. If you are exercise regularly with medium or high-intensity workouts, you may also us the Herbalife24 Hydrate.
Hydration tips for exercise
- •Make sure you’re well hydrated before you exercise. – Start drinking approximately two hours before.
- Keep your fluids topped up during exercise.
- Always remember to re-hydrate after exercise – it’s essential for recovery. Try to drink one to two glasses per hour until your urine is pale again.
The above article is based on information provided from Herbalife sites around the world and other sources.