As a group exercise instructor and a bicyclist, I can be physically active up to 2-3 hours/day and staying hydrated is incredibly important. Furthermore, with the increasing number of people exercising outdoors as higher summer temperatures approach, it seemed fitting to write a blog on staying hydrated while exercising.
While we produce heat and sweat naturally during exercise, hot outdoor temperatures increase sweat production, leaving us more likely to become dehydrated while exercising outdoors. Dehydration disturbs water and electrolyte balance and decreases blood volume and cardiac output, all which negatively affect physical and mental athletic performance. Dehydration can also cause heat exhaustion or even heat stroke and causes stress to the organs. Symptoms of dehydration include thirst, dizziness, headache, fatigue and cramps as well as other undesirable symptoms.
Hydration guidelines for exercising
· 4 hours before exercise, take in 5-7ml/kg (approx. 2-3mL/lb) of water. As a guideline, a 165lb (75kg) person would need to consume about 375-525mL of water, about 1.5-2 cups.
· If not properly hydrated and urine is dark in colour, take in an extra 3-5mL/kg (approx. 1.5-2.5mL/lb) of water over the course of 2 hours before exercise. This would equate to about 1-2 cups for a 165lb person.
· Take in 2-8 cups (1/2-2L) of water/ hour during activity in order to counter sweat loss from exercise. The amount of fluid required varies with the weather, chosen sport, exercise intensity and the individual person. A great way to meet hydration needs (in most cases) throughout exercise would be to have approximately ½ cup (or 4 gulps) of water at every 10-15 minute interval during intense exercise.
· For many of us, drinking 1 or 2 cups of water after exercising and having a snack and a meal is enough to restore hydration. If in training for an event or a tournament of if training more than 2x/day, it is important to drink 16-24 oz (2- 3) cups of fluids after exercise for every pound of body weight lost during activity. Athletes often weigh themselves before and after exercise to find out their fluid needs.
To find out more information or to learn about electrolyte (and carbohydrate) intake during exercise lasting longer than 1 hour, contact me at Nicole.firstname.lastname@example.org.
Nicole Marchand, RD
Kama mwalimu wa mazoezi ya kikundi na baiskeli, ninaweza kuwa hai hadi masaa 2-3 kwa siku na kukaa na maji ni muhimu sana. Kwa kuongezea, kwa kuongezeka kwa idadi ya watu wanaofanya mazoezi nje wakati joto la majira ya joto linakaribia, ilionekana kuwa inafaa kuandika blogi juu ya kukaa na maji wakati wa mazoezi. Wakati sisi kuzalisha joto na jasho kwa kawaida wakati wa mazoezi, joto nje joto kuongeza uzalishaji wa jasho, na kutuacha uwezekano mkubwa wa kuwa dehydrated wakati wa mazoezi nje. Dehydration huathiri usawa wa maji na electrolyte na hupunguza kiasi cha damu na mzunguko wa moyo, yote ambayo huathiri vibaya utendaji wa michezo ya mwili na akili. Ukosefu wa maji mwilini pia waweza kusababisha uchovu wa joto au hata kiharusi cha joto na kusababisha mkazo kwa viungo. Dalili za dehydration ni pamoja na kiu, kizunguzungu, maumivu ya kichwa, uchovu na cramps pamoja na dalili nyingine zisizohitajika. Mwongozo wa hydration kwa ajili ya mazoezi: saa 4 kabla ya mazoezi, kuchukua 5-7 ml kwa kilo. 2-3 ml ya maji. Kwa mfano, mtu mwenye uzito wa 165 lbs (75 kg) anahitaji kunywa maji ya kiasi cha 375-525 ml, yaani kikombe cha maji. Ikiwa umeweka maji ya kutosha na umajimaji ni mweusi, chukua 3-5 ml ya ziada kwa kilo. 1.5-2 ml ya maji kwa saa mbili kabla ya mazoezi. Hii inamaanisha kuwa ni sawa na kikombe kimoja au viwili kwa mtu mwenye uzito wa 165 lbs. Kunywa vikombe vya maji vya maji 2 hadi 8 kwa saa wakati wa mazoezi ili kuzuia kupoteza jasho kutokana na mazoezi. Kiasi cha maji kinachohitajika hutofautiana kulingana na hali ya hewa, mchezo uliochaguliwa, nguvu ya mazoezi na mtu binafsi. Njia bora ya kukidhi mahitaji ya hydration (katika kesi nyingi) wakati wa mazoezi itakuwa kuwa na karibu kikombe cha maji kila baada ya dakika 10-15 wakati wa mazoezi makali. Kwa wengi wetu, kunywa kikombe kimoja au viwili vya maji baada ya kufanya mazoezi na kula chakula cha mchana na cha mchana ni cha kutosha kurudisha hydration. Ikiwa unafanya mazoezi kwa ajili ya mashindano au mashindano ya mazoezi zaidi ya mara mbili kwa siku, ni muhimu kunywa vikombe 16-24 vya maji baada ya mazoezi kwa kila pauni ya uzito wa mwili uliopotea wakati wa shughuli. Mara nyingi wanariadha hujipima kabla na baada ya mazoezi ili kujua mahitaji yao ya maji. Kwa maelezo zaidi au kujifunza kuhusu ulaji wa electrolytes (na wanga) wakati wa mazoezi ya muda mrefu kuliko saa moja, wasiliana nami katika Nicole.firstname.lastname@example.org. Nicole Marchand, RD