March 16, 2011

How Much Water Should I Drink?

Posted in Diet, Exercise, Fitness, Health, Healthy Eating, Healthy Habits, Healthy Living, Nutrition, Workout at 10:49 AM by lanaholt

How Much Water Should I Drink? from lanaholt on Vimeo.

Exercise and Hydration

Hydration is the ultimate performance enhancer for the average exerciser to the elite athlete.

As little as 2% dehydration decreases performance (thirst is not an indicator).
You should be sipping water throughout the workout whether you feel the thirst response or not. This is especially true with the elderly. Our thirst response dimishes with age, so we need to train ourselves not to depend on it.

Severe dehydration is life-threatening.

Fluid Recommendations for working out.
16 ounces 2 hours prior to exercise
6-8 ounces every 15 minutes during exercise
Replenish fluids at a rate of 16 ounces for every pound lost (hard core training)
It is important to drink water all day, not play catch up just before the workout

Taste Factor

People voluntarily consume more fluid if it is a flavored beverage and if it is cool.
Kids prefer flavored beverages over water.

I’m not going to get deep into the science here, but for the average exerciser diluted Gatorade is a great way to ingest more water during a workout. It also supplies much needed electrolytes and carbs for endurance and performance during a workout. It may even help you avoid the immediate post workout crash. You will need to check out another video for more details on why Gatorade is a valid option. =]

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