We all know how important water is to our daily function, which means it becomes even more critical to hydrate and restore our water reserves before, during and after exercise.
Since water is essential for regulating our body temperature, supporting muscle movement, and maintaining blood volume, the ability to perform all of these functions during exercise depends on adequate fluid intake.
More importantly, it is essential to replenish the water loss that occurs when we sweat during physical exertion, this is how the body eliminates heat when beads of sweat evaporate on the surface of our skin.
Higher intensity or prolonged training will lead to higher levels of fluid loss through sweating, so we need to make sure that we rehydrate ourselves through water intake. Without success, the body will become dehydrated, causing a number of physical effects.
Indications of dehydration
Contrary to popular belief, thirst is not actually the best indicator that you should drink. Usually, this means that you are probably already dehydrated.
According to Healthy Water Technologies Australia, the most common signs of dehydration include:
- Clammy skin
- Elevated heart rate
- Shortness of breath
- Dry mouth
When you experience these symptoms, you need to get water into your system as soon as possible. Without properly replenishing your body fluid, dehydration often leads to:
- Heat exhaustion
- Muscle cramps / fatigue
- Skeletal muscle breakdown
One of the most common tests to see if you are dehydrated or not is to check the color of your urine. If you see that it is pale and clear, then you are well hydrated. However, if the color is darker, it means your body needs more fluid.
Why you need to rehydrate
If you do not rehydrate during physical activity, your ability to perform will be reduced. In reality, according to the Victorian government's Better Health Channel, "A fluid loss equal to 2% of body mass (for example a loss of 1.4 kg in a 70 kg person) is sufficient to cause a detectable decrease in performance."
Even more than 2% loss could potentially lead to serious physical effects, including nausea, vomiting, diarrhea, and other gastrointestinal issues.
It is important to understand that the more you sweat during exercise, the more fluid you will need to consume afterwards. To help alleviate this, it's best to consume water before, during, and after exercise so that you don't try to replace everything at once.
There is also the possibility of consuming too much fluid at one time, known as excessive hydration, and while incredibly rare, it could even lead to a case of hyponatremia leading to death.
Tips for staying well hydrated
There are a range of things you can do to make sure that you stay well hydrated while exercising. According to Sports Dieticians Australia, here are some of the most effective tips:
- Always start exercising well hydrated; this will reduce the risk of dehydration.
- Develop a plan for drinking while exercising based on your own sweat rate.
- Immediately after exercise, monitor your weight change to estimate your final fluid deficit.
- During recovery, you will continue to lose fluids through sweating and urine loss, so plan to replace 125-150% of that fluid deficit over the next 2-6 hours. For example, if you have lost 1 kg (1000mL), you will need to drink 1250-1500mL to fully rehydrate.
- Drink fluids with your recovery snacks and the next meal to achieve this goal.
Above all, be well prepared. Make sure you take a large bottle of water with you whenever you exercise, or at least you have access to water through a tap / fountain wherever you are.
Plus, make the most of your scheduled breaks or “sips” to make sure you're getting enough fluids during your workout. There are both free and paid hydration booster apps you could even use to help you.
Aquatic drinks, sports drinks and other liquids
A common question in this topic is whether water is the best fluid to consume for the purpose of rehydration, and most of the time the answer is yes.
Not only is water the easiest fluid to access and completely free, but it also has a number of health benefits, including the fact that it does not contain kilojoules, but does contain fluoride, which is good for your teeth.
It is often the best fluid substitute for low intensity, short duration exercise, but there may be alternatives for high intensity or endurance training.
If you need an additional replenishment besides body fluids, sports drinks can be a good option to provide the carbohydrates and electrolytes needed to restore energy sources.
Therefore, if you are doing high intensity training or prolonged endurance training, sports drinks can be a useful alternative to water. It is important to note, however, that sports drinks contain high levels of sugar and should not be consumed in large amounts.
As Better Health alludes to, you should also aim to consume natural fruits and vegetables that contain large amounts of water like orange, watermelon, cantaloupe, and pineapple, as well as cucumber, zucchini, tomato, and lettuce.
There are other fluids that some athletes choose to consume during or after exercise. Caffeine is one of them and was recently removed as a banned substance by the World Anti-Doping Agency.
Caffeine is known to provide a rapid burst of energy, maintain performance for short periods of time, and reduce the perception of exertion. However, it is not recommended for general exercise as there are other potentially harmful side effects.
Another fluid consumed after exercise (especially at local sports facilities) is alcohol. It is important to know that alcohol does NOT replenish fluids and is not a suitable alternative to water. In fact, it has the completely opposite effect as it will lead to dehydration and impair an athlete's ability to recover properly.
Understanding the importance of hydration before, during, and after exercise, especially water consumption, will help you perform at a higher level, replenish fluid loss, and recover properly after a workout.
Cardio only takes you so far on the path to a perfectly proportioned body. Weight training exercises are fondamental to help you build lean zones musculaires and boost your strength and immune systems.
While there are many weight training exercises to choose from, the one activity to rule them all is the squat. For quick and lasting results from your workout routine, you should make friends with this dynamic exercise.
Squats are beneficial to your entire body and give you the perfect curves in any sexy dress. They can be done anywhere and require no equipment. They improve force mass and enable you to do your daily activities with energy and agility.
They are also known for helping you burn fat and improve your balance, and they tone more than your legs and thighs because your booty and abs benefit too.
There are many variétés of squat exercises, including the deep squat, the pile, the barbell squat, and the front squat. Across these exercises, the primary form needed is the same. Getting your technique right is essential to ensure that you do not hurt yourself and to get the maximum benefit.
' There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and gestion, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. '
While we love all these fabulous health benefits, we’ve compiled a list of 11 sexy reasons to make this exercise part of your exercise routine.
Yes, there are plenty of leg curl exercise machines at the gym that shapes your derriere. However, machine-based exercises tend to put plenty of strain on your lower back.
Squats, on the other hand, are the perfect solution because they target your gluteal zones musculaires to get you that correctly defined and shaped bubble butt.
If you want to amplify the effect on your booty further, go down in a deep squat ( with a broader stance ) instead of a parallel one. According to a study by the National Institutes of Health, this version works about 25 percent better at targeting the gluteus maximus groupes musculaires than a run-of-the-mill standard one.
Whether you are wearing leggings, skinny jeans, or your favorite bandage dress, your legs are always going to be on display—give yourself the sexiest legs ever and make the impression a lasting and riveting one. Squats help you develop a great set of legs, ensuring that they are toned overall.
In general, the equipment at the gym targets specific muscles in your legs. But, targeting particular muscles means you have to do many different exercises to tone your whole leg.
With squats, you need to use all your leg groupes de muscles to balance, lower, and raise yourself. Very few exercises give your pins a workout quite as good as this exercise does.
Most of us spend quite a grande part of the day sitting in an office peau or doing other sedentary tasks. This lifestyle leaves little room for you to limber up.
If you are concerned about how your body behaves while sérieux out, on the dance floor, or in bed, flexibility is a critical factor for you to work.
Flexibility is also essential for preventing injuries. Not getting injured is why all workouts require you to start with a warm-up that includes stretching. Regularly performing squats helps you become more and more souple.