Proper hydration is essential before, during, and after physical activity in order to avoid being at a risk for dehydration, overhydration, and heat illness and injury. Two simple ways to monitor hydration levels is by being aware of your urine color and amount of sweat loss. Dehydration occurs when the amount of fluid lost is not replaced in the body. A decline in exercise performance may occur when dehydration exceeds two percent of body weight loss. Dehydration can occur in any weather condition and through any form of physical activity. Factors like air temperature, intensity, body size and gender, duration, and fitness all play a part in how much water the body needs to replenish itself. Early signs of dehydration are thirst, flushed skin, premature fatigue, increased body temperature, faster breathing, and pulse rate, increased perception of effort, and decreased exercise capacity. If further dehydration occurs, signs may include dizziness, increased weakness, and labored breathing with exercise. Drinking water is essential to cool a person’s body temperature from the inside. Pouring water on your skin is not a substitute for drinking water before, during, and after any form of physical activity.
Source: https://www.eatright.org/fitness/sports-and-performance/hydrate-right/hydrate-right
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