After 90 minutes of exercise, or 30 minutes of exercise or activity in extreme conditions, the body begins to lose electrolytes, which must be replaced. Electrolyte replacement is extremely important to endurance athletes, like marathoners, who are at risk of hyponatremia or "over hydrating."
Hyponatremia can occur when an athlete drinks too much water, which fails to replace lost sodium and causes sodium levels to drop to dangerously low levels. The best way to avoid hyponatremia and sports dehydration during prolonged exercise is to increase salt intake and consume a sports drinks containing electrolytes like sodium and potassium and carbohydrates that re-fuel muscles.
For maximum hydration:
Drink water for the first 90 minutes of activity, then switch to a sports drink or if exercising in extreme heat or cold, switch to a sports drink after 30 minutes.
Weigh yourself before and after exercise, then consume 6 ounces of fluid every 15 minutes until your weight has returned to normal.
Drink 8 to 10 ounces of a sports drink every two hours. Frequent sipping will help prevent an upset stomach and maximize electrolyte absorption.
Between servings, drink water. In fact, dentists recommend rinsing your mouth out after drinking a sports drink to help prevent the sugar and acid from causing dental cavities.
Snack on salty foods.
Friday, May 7, 2010
Staying Hydrated in Activities Under 90 Minutes
But is water good enough or are there better options for sports hydration?
Activities Under 90 Minutes
When participating in any activity lasting 90 minutes or less, it's best to drink water. According to Wong, “Water is the best. If you’re not working hard enough or perspiring enough, then sports drinks are worthless. If you don’t need a sports drink, it’s just going to be extra calories.”
To ensure sports hydration:
Drink at least 8 to 16 ounces of water one to two hours before activity, but drink the last 8 ounces about twenty minutes before exercise.
During exercise, sip 4 to 6 ounces of water every 15 minutes.
Upon completion, enjoy another 8 to 16 ounces.
It's important not to consume massive amounts of water all at once during or immediately after exercise. During exercise, blood flow to the stomach is diverted to the muscles, which slows digestion.
It takes about 30 minutes after exercise has stopped for normal digestion to resume. Consuming too much water all at once can lead to a "water logged" feel, water sloshing around in the stomach, nausea and vomiting.
Activities Under 90 Minutes
When participating in any activity lasting 90 minutes or less, it's best to drink water. According to Wong, “Water is the best. If you’re not working hard enough or perspiring enough, then sports drinks are worthless. If you don’t need a sports drink, it’s just going to be extra calories.”
To ensure sports hydration:
Drink at least 8 to 16 ounces of water one to two hours before activity, but drink the last 8 ounces about twenty minutes before exercise.
During exercise, sip 4 to 6 ounces of water every 15 minutes.
Upon completion, enjoy another 8 to 16 ounces.
It's important not to consume massive amounts of water all at once during or immediately after exercise. During exercise, blood flow to the stomach is diverted to the muscles, which slows digestion.
It takes about 30 minutes after exercise has stopped for normal digestion to resume. Consuming too much water all at once can lead to a "water logged" feel, water sloshing around in the stomach, nausea and vomiting.
Thursday, April 22, 2010
Dehydration Affects How You Look
Here’s an interesting theory – try to drink as much fluid as you can in order to prevent dehydration. Why is this a bizarre concept? Most people drink water once they are already thirsty, but drinking before you are thirsty is the key to healthy looking skin.
If you want to know the best anti-aging secret in the world, all you have to do is look at your kitchen sink. Since the body is composed of mostly water, it only makes sense that you should have to drink lots of fluids to replenish the skin every day.
You see, your skin will lose water nearly every minute of the day. Skin tends to sweat throughout the day (whether or not you notice it), which means that water is escaping your skin and evaporating. Thus, if you take the time to drink fluids throughout the day, you can bet that your skin will reflect this healthy decision.
Skin that is dehydrated often looks sallow, worn, dry, and wrinkled. In order to keep skin’s collagen intact, you must make sure that you consume enough water. Many people try time and again to find the latest anti-aging trick. The truth is that water is one of the most important things you can do to maintain your skin’s collagen.
How much water should you drink? One half of your body weight in ounces should be consumed every day. If you weight 200 pounds, you should drink 100 ounces of water (3.13 quarts, 2.98 litres or about 10-12 cups of water a day). If you weigh closer to 100 pounds you will need only about 50 ounces of water or about four 12-ounce glasses daily. The best way to consume this much water is to keep a glass by your side at all times. If you are active, this amount should be increased.
If you aren’t sure whether or not your skin is dehydrated, try this simple test: get into the habit of drinking at least eight glasses of water per day. After one week, see whether or not your skin’s condition improves. Most people will find that their skin takes on a rosy, youthful, healthy look.
While purchasing natural skin care products are essential for your skin, learning all you can about proper skin care health is also crucial. Eating well, drinking lots of water, including a dietary supplement in your diet, and exercising nearly every day are all great ways to look younger almost immediately
There are lots of things you can do to stop your skin from aging. Many of these things are quite complex, but most of these things are actually quite simple. Begin by drinking more water than you ever have before. If you are like most people living within North America, your skin is likely parched.
If you want to know the best anti-aging secret in the world, all you have to do is look at your kitchen sink. Since the body is composed of mostly water, it only makes sense that you should have to drink lots of fluids to replenish the skin every day.
You see, your skin will lose water nearly every minute of the day. Skin tends to sweat throughout the day (whether or not you notice it), which means that water is escaping your skin and evaporating. Thus, if you take the time to drink fluids throughout the day, you can bet that your skin will reflect this healthy decision.
Skin that is dehydrated often looks sallow, worn, dry, and wrinkled. In order to keep skin’s collagen intact, you must make sure that you consume enough water. Many people try time and again to find the latest anti-aging trick. The truth is that water is one of the most important things you can do to maintain your skin’s collagen.
How much water should you drink? One half of your body weight in ounces should be consumed every day. If you weight 200 pounds, you should drink 100 ounces of water (3.13 quarts, 2.98 litres or about 10-12 cups of water a day). If you weigh closer to 100 pounds you will need only about 50 ounces of water or about four 12-ounce glasses daily. The best way to consume this much water is to keep a glass by your side at all times. If you are active, this amount should be increased.
If you aren’t sure whether or not your skin is dehydrated, try this simple test: get into the habit of drinking at least eight glasses of water per day. After one week, see whether or not your skin’s condition improves. Most people will find that their skin takes on a rosy, youthful, healthy look.
While purchasing natural skin care products are essential for your skin, learning all you can about proper skin care health is also crucial. Eating well, drinking lots of water, including a dietary supplement in your diet, and exercising nearly every day are all great ways to look younger almost immediately
There are lots of things you can do to stop your skin from aging. Many of these things are quite complex, but most of these things are actually quite simple. Begin by drinking more water than you ever have before. If you are like most people living within North America, your skin is likely parched.
Prevent Yourself from Becoming Dehydrated
Dehydration or hypohydration refers to the loss of water within the body. It can occur at any time, within any sport and should be avoided as it can cause further complications within the body. It is caused by a prolonged physical activity, among other things, where water has not been consumed at an adequate level.
Although in the water, swimming is a strenuous sport that can induce dehydration - especially when one is swimming for long periods of time. It is important to keep hydrated to maintain endurance, health and balance through the body while partaking in the sport. Here are some ways that can help to prevent dehydration while swimming.
It is important to know the symptoms of dehydration - and check for these symptoms regularly should you be immersed in the water for extended periods of time. These symptoms are the increased urge to urinate, a dry mouth, or swollen tongue - and weakness, dizziness and fatigue. Although there is an increased urge to urinate, there may be little urination that actually occurs. When one is dehydrated, the urine is often stronger in color when one is suffering from dehydration.
In order to understand the importance of drinking electrolytes, you need to know how your body regulates fluids. The organ in your body responsible for monitoring the levels of water inside your body is your kidney. If you were unable to take in ample fluid for the day, the hypothalamus (a gland that is found in the brain) will ask the pituitary gland to tell the kidney to conserve water by secreting anti-diuretic hormones. Once the kidneys receive the message, they make urine more concentrated and they reabsorb more fluids. Furthermore, your brain also signals a feeling of thirst. Unfortunately for many, this signal is sometimes read as hunger pains.
Although in the water, swimming is a strenuous sport that can induce dehydration - especially when one is swimming for long periods of time. It is important to keep hydrated to maintain endurance, health and balance through the body while partaking in the sport. Here are some ways that can help to prevent dehydration while swimming.
It is important to know the symptoms of dehydration - and check for these symptoms regularly should you be immersed in the water for extended periods of time. These symptoms are the increased urge to urinate, a dry mouth, or swollen tongue - and weakness, dizziness and fatigue. Although there is an increased urge to urinate, there may be little urination that actually occurs. When one is dehydrated, the urine is often stronger in color when one is suffering from dehydration.
In order to understand the importance of drinking electrolytes, you need to know how your body regulates fluids. The organ in your body responsible for monitoring the levels of water inside your body is your kidney. If you were unable to take in ample fluid for the day, the hypothalamus (a gland that is found in the brain) will ask the pituitary gland to tell the kidney to conserve water by secreting anti-diuretic hormones. Once the kidneys receive the message, they make urine more concentrated and they reabsorb more fluids. Furthermore, your brain also signals a feeling of thirst. Unfortunately for many, this signal is sometimes read as hunger pains.
Signs You May be Dehydrated
Dehydration can be defined as the condition in which the body experiences excessive loss of water. Usually experienced in the summer time, the most probable causes of dehydration include vomiting, diarrhea, blood loss and malnutrition. Apart from that, you can also get dehydrated if you do not drink enough fluids to replenish the water lost due to sweating and urination.
The Causes of Dehydration
There are many things that can cause dehydration, the most common are vomiting, diarrhea, blood loss, malnutrition, and plain old failure to replenish liquids lost from sweating and urination (Not drinking enough water). Many illnesses and diseases can trigger acute dehydration due to the increased body temperature and sweating that usually occur.
Abnormal connections that are between parts of the intestinal tract (fistula) may also lead to fluid depletion. A decrease in oral liquid intake may be due to nausea or loss of appetite; this may be worsened by an inability to keep things down (vomiting).
Vomiting and or diarrhea are other important causes. The vomiting might be due to the flu or any disease process therefore precautions must be taken when a loved one, again especially a child, is ill and is vomiting and or has diarrhea.
Symptoms of Dehydration
Parents often worry about dehydration when their children get sick and have diarrhea and vomiting. Fortunately, it is usually possible to avoid serious complications of dehydration by recognizing the early signs and symptoms of dehydration and getting quick medical attention.
Recognizing dehydration symptoms starts with an understanding of dehydration. Victims of dehydration do not have enough fluid (water) in their bodies to get nutrition and oxygen to the tissues of their bodies.
Mild dehydration - even if there is a relatively low level of fluid loss (causing a 1-2% loss of body weight) mild dehydration can cause the body to work less efficiently . However, mild dehydration carries few risks and can usually be easily treated by replacing lost fluids.
Dehydration Affects You and Your Child:
How it affects you: Being well-hydrated is important to your physical and mental health. Dehydration makes a person tired, cranky, and stiff-jointed. Being dehydrated can bring on headaches, nausea, aches and cramps -- and other, more serious physical ailments.
The Causes of Dehydration
There are many things that can cause dehydration, the most common are vomiting, diarrhea, blood loss, malnutrition, and plain old failure to replenish liquids lost from sweating and urination (Not drinking enough water). Many illnesses and diseases can trigger acute dehydration due to the increased body temperature and sweating that usually occur.
Abnormal connections that are between parts of the intestinal tract (fistula) may also lead to fluid depletion. A decrease in oral liquid intake may be due to nausea or loss of appetite; this may be worsened by an inability to keep things down (vomiting).
Vomiting and or diarrhea are other important causes. The vomiting might be due to the flu or any disease process therefore precautions must be taken when a loved one, again especially a child, is ill and is vomiting and or has diarrhea.
Symptoms of Dehydration
Parents often worry about dehydration when their children get sick and have diarrhea and vomiting. Fortunately, it is usually possible to avoid serious complications of dehydration by recognizing the early signs and symptoms of dehydration and getting quick medical attention.
Recognizing dehydration symptoms starts with an understanding of dehydration. Victims of dehydration do not have enough fluid (water) in their bodies to get nutrition and oxygen to the tissues of their bodies.
Mild dehydration - even if there is a relatively low level of fluid loss (causing a 1-2% loss of body weight) mild dehydration can cause the body to work less efficiently . However, mild dehydration carries few risks and can usually be easily treated by replacing lost fluids.
Dehydration Affects You and Your Child:
How it affects you: Being well-hydrated is important to your physical and mental health. Dehydration makes a person tired, cranky, and stiff-jointed. Being dehydrated can bring on headaches, nausea, aches and cramps -- and other, more serious physical ailments.
What Causes Dehydration?
Air conditioning: the dried air pulls moisture from your lungs as you breathe; we can recognize this in a desert condition, but don’t think about the effect with cool air. The process of cooling the air causes a great deal of moisture to be lost from it … ever notice how much an air conditioner drips while it is working? The relative humidity drops 50-70% as the air is cooled. The same is true of cold winter air; it holds far less moisture than warm air, another reason people get more colds in the winter … it’s not just the cold weather. The air conditioning in airplanes combined with the low air pressure can cause you to lose enough fluids to have you end up with a cold or the flu a couple of days after your trip.
Antihistamines and decongestants: both work by dehydrating the cells and can have a profound effect on mental acuity. This is why airline pilots are not permitted to use them less than eight hours before flying. Don’t you wish that this requirement applied to surgeons and others in such decision-intensive jobs? This can also affect the performance of athletes, especially ones who depend upon fast reactions … like tennis or handball. Have you noticed how many more errors are made in the final innings of a baseball game or the last quarter of a football game?
Caffeine is a diuretic causing you to lose fluids via the kidneys, more than you have in that cup of coffee or soft drink. Recent studies indicate that people who drink more caffeine may have built up a tolerance and may not lose as much of what they drink as less frequent users. Another study indicates that these “heavy drinkers” may be chronically dehydrated and, therefore, can’t lose much more fluid.
Alcohol also causes you to lose more fluid than you drink, more than caffeine because it is an anti-antidiuretic .. same result, different process (it suppresses the anti-diuretic hormone). Check with us if you’re confused … or drink some of VITALYTE™. Even more serious than this systemic loss of fluids, alcohol also pulls water directly from the tissues, especially affecting the stomach, liver and brain and ultimately seriously damaging these organs. Gookinaid hadn’t been on the market long before we started getting testimonials about how effective it is in alleviating the effects of hangovers and in preventing them, depending upon when you drink the VITALYTE. Boston sportscasters announced on the radio during the 1978 Boston Marathon that “Gookinaid is the best thing in the world for hangovers!”… and they should know! (talk about an endorsement)
Antihistamines and decongestants: both work by dehydrating the cells and can have a profound effect on mental acuity. This is why airline pilots are not permitted to use them less than eight hours before flying. Don’t you wish that this requirement applied to surgeons and others in such decision-intensive jobs? This can also affect the performance of athletes, especially ones who depend upon fast reactions … like tennis or handball. Have you noticed how many more errors are made in the final innings of a baseball game or the last quarter of a football game?
Caffeine is a diuretic causing you to lose fluids via the kidneys, more than you have in that cup of coffee or soft drink. Recent studies indicate that people who drink more caffeine may have built up a tolerance and may not lose as much of what they drink as less frequent users. Another study indicates that these “heavy drinkers” may be chronically dehydrated and, therefore, can’t lose much more fluid.
Alcohol also causes you to lose more fluid than you drink, more than caffeine because it is an anti-antidiuretic .. same result, different process (it suppresses the anti-diuretic hormone). Check with us if you’re confused … or drink some of VITALYTE™. Even more serious than this systemic loss of fluids, alcohol also pulls water directly from the tissues, especially affecting the stomach, liver and brain and ultimately seriously damaging these organs. Gookinaid hadn’t been on the market long before we started getting testimonials about how effective it is in alleviating the effects of hangovers and in preventing them, depending upon when you drink the VITALYTE. Boston sportscasters announced on the radio during the 1978 Boston Marathon that “Gookinaid is the best thing in the world for hangovers!”… and they should know! (talk about an endorsement)
Stay Hydrated, Stay Healthy!
From colds to cancer treatments, dehydration plays an ugly role: making life miserable. Those “blahs” are generally a result of dehydrated cells caused by fluid loss through sneezing, coughing, vomiting and diarrhea. These debilitating side effects rid your body of the vital electrolytes necessary for cellular repair and day-to-day function. Enter Vitalyte™.
Its perfect isotonic sodium and potassium formula acts as an “oral IV”, quickly matching the body’s fluids being absorbed in the blood stream, giving your body the electrolytes and “right” sugars (made up almost entirely of glucose, great news for diabetics) it needs with none of the stuff it doesn’t. Take Vitalyte 5x a day, Doctor’s orders! *Please consult your physician before using Vitalyte
Vitalyte™ Mission Statement:
“To provide the most effective, scientifically-based functional replacement solutions possible through passionate dedication to enhancing the quality and balance of people’s lives.”
Vitalyte is really about serving the end user, bettering their lives, providing the best products for them to feel good before, during and after their activities. The people at Vitalyte are all personally dedicated to promising results and delivering on that promise.
Its perfect isotonic sodium and potassium formula acts as an “oral IV”, quickly matching the body’s fluids being absorbed in the blood stream, giving your body the electrolytes and “right” sugars (made up almost entirely of glucose, great news for diabetics) it needs with none of the stuff it doesn’t. Take Vitalyte 5x a day, Doctor’s orders! *Please consult your physician before using Vitalyte
Vitalyte™ Mission Statement:
“To provide the most effective, scientifically-based functional replacement solutions possible through passionate dedication to enhancing the quality and balance of people’s lives.”
Vitalyte is really about serving the end user, bettering their lives, providing the best products for them to feel good before, during and after their activities. The people at Vitalyte are all personally dedicated to promising results and delivering on that promise.
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