For exercisers like you and me, there is one very real danger you face. This danger is dehydration. Without proper hydration before, during and after exercise, the effects of dehydration can decrease exercise performance, flexibility, increased fatigue, and risk of injury.
In order to receive the maximum benefits of exercise, while avoiding the potential dangers of dehydration, here are some simple tips.
Drink one gallon of water per day.
Drink 16 oz. of water two to three hours before exercise.
Drink 7 to 10 oz. of water every 15-20 minute during exercise.
Drink two to three cups of water within two to three hours of exercise.
Supplements to Increase Hydration
Glycerol- Clear syrup sold in many drug stores. Research indicates that taking one gram per kilogram of body weight diluted in one to two tablespoons of water promotes greater fluid retention, decreases heart and core temperatures, lowers urine output and prolongs time to exhaustion during moderate to intense exercise.
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