During exercise, we lose energy in the form of heat and water.
The body needs a high amount of water to replenish that energy. To replace those lost energy, it is important to stay hydrated.
If the body is not hydrated, various symptoms occur like nausea and fatigue. It is due to the body is unable to transport energy.
So it becomes necessary to take care of what we eat and what we drink during workout.
Some factor affects the need for the body as the intensity of the workout, type of exercise, age and temperature.
A runner running a marathon needs to be hydrated. While people working in gym require less care to stay hydrated. But the main point is what the best way to stay hydrated is.
Electrolyte drink performs better role is hydrating and replenishing the lost fluid.
What is Electrolyte?
Electrolytes are ions that are electrically charged particles present in the blood. It carries electrical impulses to provide a signal to the body.
Electrolytes are required for maintaining body fluid. They are mostly sodium, potassium or chlorine. These nutrients are needed to maintain blood pressure and to regulate heartbeat.
They are electrically charged particles that regulate muscle contraction and relaxation.
It provides energy throughout the workout. It increases muscle performance by providing it energy and stimulation. These ions provide a continuous electric charge that maintains cellular function.
But during long workouts for more than 1-hour body starts losing electrolyte in the form of sweat.
The loss o electrolyte starts after a few minutes of working with an increase in temperature of the body.
Body lose electrolyte to maintain body temperature. With the rise in loss of fluid, some symptom arises like fatigue, dizziness and muscle cramp.
Side effects of Electrolyte Loss
During long workout or running body needs a continuous flow of energy. With the increase in the loss of fluid, the body can’t provide energy to the body. So it leads to fatigue.
With the loss of fluid, there is a decrease in muscle contraction that can lead to muscle cramp as it can’t relax muscle during a continuous workout.
With the increase in dehydration exercise performance decreases.
Guide To Stay Hydrated
There is many side-effects of dehydration, so it becomes important to stay hydrated.
Exercise burns a calorie to provide energy during long workouts. Electrolyte boosts body capacity to carry more energy. During these process lots of electrolytes lost in the form of sweat.
So it is important to stay hydrated. Water loss depends on gender, type of physical activity and temperature of the climate. A runner needs more fluid than people doing a low-intensity workout.
So what is the best way to stay healthy.
Body starts losing fluid after 15 minutes, so it is preferred to take a small sip of fluid to recover those lost. To prevent any muscle cramp or fatigue, keep drinking fluid every 15-20 minutes.
Drinking electrolyte 15 minutes before exercise can also be the best way to stay hydrated.
Gatorade is the best sports drink filled with essential electrolyte and carbohydrate. It will recover fluid as well as energy loss.
- Keep drinking electrolyte water during exercise. Every 15-20 minute can be the best time.
- Drink whenever you feel thirsty. Also, it is advised not to wait till you feel thirsty. Drink whenever possible.
- Eat nutrient rich food that will prepare your body for any workout or sports event.
- Sports drinks can also be hydrating drink.
- Coconut water is the best food for hydrating after any workout. AAlso,it contains other nutrient that is required after workout.
So train wisely and prevent any injuries.
See also: Sports Nutrition – Dehydration Facts
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