Water and Exercise

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.   

Hydration Guidelines

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.
Electrolytes Solutions and Supplements (Sodium, potassium, calcium, magnesium, chloride, bicarbonate, phosphate and sulfate) – Electrolyte solutions promote thirst, increase water retention, replace minerals lost through sweat, and maintain the chemical balance both inside and outside the cell. Supplementing these micro-nutrients will be useful for you if you engage in prolonged physical activity exceeding one hour, three or more times a week.
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