Stretching Exercise Resources

Fitness and Fluids

When any person does an activity that causes them to move at a fast pace their body will elevate its temperature. This is why we notice perspiration when we exercise. The actual process of how our body releases the heat that is within our body is quite interesting. The body has fluids within it that are vital to the cooling down process. As the heat elevates within the body, slowly the body will begin to release some of those fluids in order to make the body sweat. When you are sweating, your body is attempting to cool itself down, by trapping the heat inside of each sweat drop and excreting through the sweat gland that are all over the body.

Keeping your body well hydrated is very important, especially if you exercise or do any vigorous work. Maintaining the correct internal temperature is also important for an individual to maintain their health. However, if an individual is not properly hydrated when they begin a workout they will more than likely begin to notice they are not doing as well as they normally would. It is normal for an individual to lose around three quarts of their internal fluids in one hour of an exercise routine. Possibly more, depending on how vigorous the routine is as well as the surrounding temperature of the environment. The more fluids that are expelled from the body the high the chances of a decrease in performance.

It is very possible to notice some discomfort if you do not have ample fluids in your body during your workout. Losing too much fluids in a small amount of time is linked to some cardiovascular problems and strains. You may also begin to notice your muscles are feeling weak, sore and even some cramping. In some cases, a little more extreme, an individual could suffer from a heat stroke when not hydrated properly.

Drinking plenty of fluids is the ideal way to ensure you have enough fluid to help regulate your internal temperature. However, you should stay clear of drinks containing sugar and caffeine, such as soda and coffee. The sugar you drink will cause you to need to replenish your fluids more frequently. As well as drinking water you should also consider a sports drink that can help you replenish your electrolytes as well. Drinking plenty of appropriate fluids before, during and after you have done your exercises can be beneficial in maintaining the proper fluids within your body. Drink more than usual if the temperature around you is hotter than normal or humid. You surrounding environment will effect your internal temperature.

If you normally consume sports drinks in order to prepare your body for a workout, or even during and after a workout be sure it does not contain a high amount of sugar. Look at the labels and be sure you are actually consuming something that is going to benefit your body. When looking at the label notice the calories in the drink. Since you are working out, it is safe to say you do not want to be putting the calories you just burnt off back in your body as you re-hydrate yourself.

The ideal drink for you to consume should have electrolytes, low sugar, magnesium, potassium and sodium. By having potassium and sodium you are able to aid in the proper functioning of your heart as well as contributing to the regulation of your cellular electrical activity.

The best way for you to be sure you have enough fluids in your system during a workout is to drink plenty of fluids prior to your workout. For example, drinking between 18 and 24 ounces of appropriate fluids a few hours before you exercise. Again about fifteen minutes before you begin warm-ups you should drink another 10 to 12 ounces. During your workout you should also be in taking fluids. The minimum you should consume during your workout is 30 ounces per hour. After you have finished your exercise routine you should again drink about 21 ounces of fluids.

         

Introduction to Keeping Fit

Fitness and Exercising – Benefits of Sweating
Intro to Fitness for Men and Women
Fitness - Improve Immune System, Blood Flow and Reduce Stress
Fitness and Adenosine Triphosphate - The Body's Energy System
Fitness – Benefits of Exercising for Young People