Good hydration is essential for a successful exercise, and every other activity, which is especially noticeable in the summer. Longer state of dehydration can be truly devastating effect on the entire body.
A well-balanced body hydration is the first preparation for exercising in hot weather and it is important to know that it is not achieved in a day or two. Practitioner should be enough time, ten days to two weeks, got used to the heat and adjust the intensity of exercise to new conditions. Here, fresh morning hours should be reserved for the activities of greater intensity, while the easier tasks should be left for the hot afternoon.
Choose liquid. The basic rule is to drink during workouts 1.5 dl of water or isotonic drink, preferably every 20 minutes. Do you exercise less than 40 minutes will be enough to take water, but during each exercise longer than 40 minutes is necessary to take the sports drink that contains sugar or salt, as it will increase the fluid that moves the body. Most sports drinks contain ingredients that are, one might say, the equivalent of "active pump" and allow the body's cells to receive the liquid faster than what happens when you take in only water.
How to recognize dehydration? You can not always say exactly when acting dehydration. Or as vividly told Eric Frohlich, fitness trainer from New York: "People do not point the amount of fuel as they have cars, and thus no way to know whether you own or drive" in the red. " The feeling of thirst is a fairly unreliable signal a lack of fluids. Early signs of dehydration may include loss of concentration, headache and confusion. Many people are chronically dehydrated and should drink before you feel thirsty. One of the basic tips for athletes is: a regular hydration before the greater physical effort (training or competition) drink 4 oz of fluid in the body to give extra fluid. This does not mean gulp drink two glasses of water just before the activity, but is slowly consumed two hours before a larger effort.
The simplest way to verify that you are well hydrated is to look at your urine. If the urine is pale yellow and very clear color to a pretty good indicator that the organism is adequately hydrated. On the other hand, dark-colored urine indicates the possibility of dehydration of the organism.
Poisoning water. I eat extremely large amounts of water can be harmful and cause serious health problems. Over-hydration of the body, namely, can cause a rare condition, hyponatremia, which can sometimes be life threatening. This disorder is also called water intoxication.
Hyponatremia occurs in people who drink so much water that comes up, in layman's terms, dilution of sodium and calcium in their body. Very low levels of electrolytes in the blood can cause blurred consciousness, nausea and vomiting, disorientation, dizziness and in severe cases, convulsions, loss of consciousness and even death. It is less likely to happen this weekend-state athletes, but for those who are engaged in hectic and demanding events such as marathons, there is a greater risk of hyponatremia.
