Hydration and Dehydration
Dehydration occurs when fluid losses exceed 1% of body weight. Symptoms include headache, irritability and fatigue. Fluid replacement is needed before, during and after physical activity. This is critical in preventing dehydration. Water is important in physical activity and is the one nutrient most often neglected by people. Water is essential for temperature control, circulation, and urine production. Proper fluid replacement before, during and after physical activity actually influences you're performance. Water's most important function in physical activity is its role in acting as a coolant for working muscles and maintaining normal body temperature. During exercise, heat is lost primarily through evaporation.
When sweat evaporates, heat is released from the blood circulating near the skin, cooling the body. Sweat losses of 1 to 2 litters per hour are not excessive during exercise in the heat. The body also sweats in cold whether making adequate hydration an important consideration during physical activity in cold environments. Sweat loss also occurs during participation of water sports. Dehydration compromise heat dissipation causing the body's temperature to rise and loss of coordination. Fluid losses cause a decrease in oxygen consumption which results in a reduction of work capacity. Thirst is not the best indicator of the body's water needs. Fluid should be consumed at regular intervals during physical activity.
What about Electrolyte Loss?
Although electrolytes are lost in sweat, the loss of water is considerably larger. During endurance events (marathons, triathlons, ultra-marathons) in warm climate electrolyte loss can be critical. The environmental condition, fitness and severity of sweat losses must be consider. Although the total amount of electrolytes and minerals in the body is relatively small, each is vital for cell function. They have regulatory roles as well as providing structure for formation of bones and teeth. Electrolytes and minerals, like vitamins, can be usually obtained in the required amounts in a balanced diet. The Electrolytes of concern include sodium and potassium which are located primarily in body fluids. They are the main electrolytes lost in sweat. The major minerals of interest are: Calcium, the major component of bone and teeth; Iron, an essential component of hemoglobin (Hgb) which carries oxygen through the body.
Showing posts with label electrolytes. Show all posts
Showing posts with label electrolytes. Show all posts
Wednesday, September 29, 2010
Monday, September 20, 2010
How Much Does Hydration Effect My Performance?
If you are not properly hydrated, you do not have the potential to perform your best, even if exercise is only a few minutes long. The greater the duration of the task, the greater decrease one will experience in performance with inadequate hydration. Many athletes and exercisers mistakenly think that their thirst will guide them to ideal hydration. Thirst typically occurs when the one's water deficit is approximately two percent of body mass. Performance begins to be impaired with a fluid loss of as little as 1%, suggesting our natural thirst mechanisms cannot keep up with exercise-induced fluid losses. In other words, by the time we register we are thirsty, performance may be in decline.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
How can performance be affected by such small fluid deficits? It may be due in part to the decrease in plasma volume (any decrease in fluids will automatically decrease blood/plasma levels), impairing the delivery of oxygen and nutrients in and out of muscles. Along with the loss of fluids, especially during prolonged exercise and profuse sweating, we also lose electrolytes that are involved in muscle and nerve function. Also with prolonged exercise, there is a significant decrease in muscle and liver glycogen, the body's main energy sources. Replacing fluid, electrolytes and glucose is the formula for performance success, especially in longer duration exercise (more than 60 minutes) in hot environments.
Friday, September 3, 2010
Hyponatremia: What is It?
Yes, this includes water. Though it may be the soup of life, water can actually be toxic if ingested in excessive amounts. When this occurs it is usually based on bad or incomplete advice. Inexperienced runners, including charity race participants, often function under the outdated notion that you can't get too much water. Many participants are not competitive athletes and their pace/level of effort is not extreme; water losses are not that great. Still, in their mind is the knowledge that endurance athletes need to keep up on fluid intake during events. Hyponatremia occurs when blood sodium concentration falls to an abnormally low level prompting a rapid swelling of the brain that can result in seizures, coma and death. The key risk factor is excessive drinking—especially non-electrolyte fluids such as many types of water.
First reported in 1985, this disorder was considered be a rare phenomenon but has become more common since the early 1990s. A post-race study done after the 2002 Boston Marathon found that 13 percent of the participants experienced hyponatremia and point six percent had critical hyponatremia, a potentially deadly issue. Basically these people had gained weight from excess water consumption going into the start of the event and continued to gain as they drank during the race, partially because their relatively long race times gave them enough time to ingest more fluids than they lost.
The risk of hyponatremia can be reduced by making certain that fluid intake does not exceed sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat.
For most athletes, dehydration is still the primary obstacle to optimizing performance, not hyponatremia. But the message regarding this increasing problem is for the zealous, less experienced exercisers or competitors: Make sure you start off with the accurate hydration recommendations.
First reported in 1985, this disorder was considered be a rare phenomenon but has become more common since the early 1990s. A post-race study done after the 2002 Boston Marathon found that 13 percent of the participants experienced hyponatremia and point six percent had critical hyponatremia, a potentially deadly issue. Basically these people had gained weight from excess water consumption going into the start of the event and continued to gain as they drank during the race, partially because their relatively long race times gave them enough time to ingest more fluids than they lost.
The risk of hyponatremia can be reduced by making certain that fluid intake does not exceed sweat loss and by ingesting sodium-containing beverages or foods to help replace the sodium lost in sweat.
For most athletes, dehydration is still the primary obstacle to optimizing performance, not hyponatremia. But the message regarding this increasing problem is for the zealous, less experienced exercisers or competitors: Make sure you start off with the accurate hydration recommendations.
Thursday, July 15, 2010
Electrolytes Increase Performance
Electrolytes are minerals found in your body. They are broken down into smaller particles called ions when they are dissolved in water. The main purpose of electrolytes is to regulate fluids in the human body. This helps balance blood pH. They create the electrical impulses required for all types of physical activity, including neuromuscular communication.
If you are eating a well-balanced diet, you will likely initially receive adequate amounts of electrolytes. When they are consumed, electrolytes will separate into a mixture of positive and negative ions. They then become charged either by the ions found in the water inside the bloodstream or the surrounding cells.
At this point, water serves as a conductor, which allows the ions to find their way to the cell membranes, carrying fluid, nutrients and waste. This process will then trigger nerve impulses along with muscle function. It allows the ions in the bloodstream to neutralize various waste acids found in the blood.
If hydration and electrolyte levels are balanced, normal physical functions won't be an issue. However, exercise will affect a shift in these levels. Electrolytes become more concentrated resulting in their depletion over time. This can hinder the performance of athletes, and in extreme cases, can result in serious medical conditions.
If you are eating a well-balanced diet, you will likely initially receive adequate amounts of electrolytes. When they are consumed, electrolytes will separate into a mixture of positive and negative ions. They then become charged either by the ions found in the water inside the bloodstream or the surrounding cells.
At this point, water serves as a conductor, which allows the ions to find their way to the cell membranes, carrying fluid, nutrients and waste. This process will then trigger nerve impulses along with muscle function. It allows the ions in the bloodstream to neutralize various waste acids found in the blood.
If hydration and electrolyte levels are balanced, normal physical functions won't be an issue. However, exercise will affect a shift in these levels. Electrolytes become more concentrated resulting in their depletion over time. This can hinder the performance of athletes, and in extreme cases, can result in serious medical conditions.
Sunday, July 11, 2010
Sports Drinks to Supplement Water
Fortunately, there are a lot of sports drinks on the market today that claim to replenish electrolytes. Unfortunately, they do not contain all the necessary minerals to replenish our electrolytes and they often contain undesirable ingredients such as sugars, artificial flavorings and colors. Electrolytes are much more than just sodium and potassium, which are the ingredients in most sport drinks. To properly maintain hydration we also need magnesium and chloride. Magnesium is important because it helps our muscles recover from strenuous exercise. When magnesium is low, it can cause painful muscle cramps. Since we typically need electrolytes after intense exercise, an electrolyte replacement should include magnesium for the maximum benefit.
Sweating also causes the loss of a number of trace minerals which our body needs in small quantities. An ideal electrolyte replacement should contain some trace minerals as a supplement. This allows you to replace these important nutrients while drinking your water.
Sweating also causes the loss of a number of trace minerals which our body needs in small quantities. An ideal electrolyte replacement should contain some trace minerals as a supplement. This allows you to replace these important nutrients while drinking your water.
Wednesday, July 7, 2010
Runners Need Electrolytes
Many electrolytic drinks now on the market aim to restore lost sodium and potassium in particular, in addition to supplying energy. It is recommended that you drink 100-200ml every 20 minutes of a long race. Some races will automatically supply electrolyte drinks, but it is a good idea to test out a drink you like on shorter races and training, and then bring it to the longer races.
If you don't like any of the electrolyte drinks, you can perhaps test out your own combination with fruit juice and/or sugar mixed with water to keep a 4-8% carbohydrate content, mixed with a high-potassium salt such as LoSalt. Electrolyte replacers such as Dioralyte mixed with water can also be a substitute. One marathon, the Self-Transcendence Marathon in New York, handed out cell salts and dulse seaweed to runners. Dulse seaweed contains the salt balance most easily digested by the human body: just chew it for a couple of minutes and wash it down with some water. Cell salts as the name suggests also contains the mineral balance found in the cells; however again it is best to test during training before using the race as they disagree with some stomachs.
If you don't like any of the electrolyte drinks, you can perhaps test out your own combination with fruit juice and/or sugar mixed with water to keep a 4-8% carbohydrate content, mixed with a high-potassium salt such as LoSalt. Electrolyte replacers such as Dioralyte mixed with water can also be a substitute. One marathon, the Self-Transcendence Marathon in New York, handed out cell salts and dulse seaweed to runners. Dulse seaweed contains the salt balance most easily digested by the human body: just chew it for a couple of minutes and wash it down with some water. Cell salts as the name suggests also contains the mineral balance found in the cells; however again it is best to test during training before using the race as they disagree with some stomachs.
Monday, July 5, 2010
Loss of Electrolytes
In any race longer than the half-marathon, much of the body's natural mineral salts are lost due to sweating. If not properly replaced, their lack can bring on an increased risk of dehydration, cramp and slow peak performance and recovery time. The main minerals to watch are sodium, potassium, magnesium and calcium:
Sodium is essential for the body's uptake of water, and too low a sodium concentration in the body can be very dangerous. Slower marathoners and ultramarathoners need to worry about sodium intake more than faster runners as they are out on the course for longer.
Potassium deficiency is a factor in causing lactic acid cramps and can also exaggerate the effects of not ingesting enough sodium. Fresh fruit - particularly bananas - are a great source of potassium; one banana contains five times as much potassium as a mineral supplement.
Magnesium plays a crucial role in regulating cellular body mechanisms, and keeping your magnesium levels up in your diet can help you recover quicker from races. Magnesium loss during races may also be a factor in cramping.
Calcium loss over a long period of training can lead to an increased risk of cramping during intense activity. However, balanced dietary habits should take care of this problem.
Sodium is essential for the body's uptake of water, and too low a sodium concentration in the body can be very dangerous. Slower marathoners and ultramarathoners need to worry about sodium intake more than faster runners as they are out on the course for longer.
Potassium deficiency is a factor in causing lactic acid cramps and can also exaggerate the effects of not ingesting enough sodium. Fresh fruit - particularly bananas - are a great source of potassium; one banana contains five times as much potassium as a mineral supplement.
Magnesium plays a crucial role in regulating cellular body mechanisms, and keeping your magnesium levels up in your diet can help you recover quicker from races. Magnesium loss during races may also be a factor in cramping.
Calcium loss over a long period of training can lead to an increased risk of cramping during intense activity. However, balanced dietary habits should take care of this problem.
Saturday, July 3, 2010
Fighting Dehydration
It is important to replace fluids lost when exercising, but drinking pure water exclusively isn't always the safest choice for those who participate in very strenuous or long-duration exercise. When significant amounts of fluid are lost through high-intensity exercise, just replacing water can lead to a chemical imbalance in the body and deficiencies in electrolytes (hyponatremia). Sports drinks, like Vitalyte, can help restore electrolytes. These drinks should contain carbohydrates, sodium, and some potassium. The electrolytes in our body include sodium, potassium, chloride, calcium and phosphate, but sodium is the substance of most concern when replacing fluids lost through exercising. Electrolytes are essential for proper organ function. The loss of electrolytes may contribute to dehydration headaches. It is imperative that you take in the proper balance of water and electrolytes, especially during exercise.
How do you prevent dehydration? Drink plenty of fluids, especially before, during, and after exercise. Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium. Avoid caffeine and alcohol because both will cause dehydration. Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids. For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring.
How do you prevent dehydration? Drink plenty of fluids, especially before, during, and after exercise. Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium. Avoid caffeine and alcohol because both will cause dehydration. Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids. For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring.
Monday, June 14, 2010
Balancing Water and Electrolytes
One of my friends is in the hospital today as a result of low electrolyte levels. I was pretty familiar with this condition as my mother experienced it once. I knew it had something to do with imbalance of salt in the body, to get a clearer definition. Melissa Conrad Stöppler, MD explains that “Electrolytes are substances that become ions in solution and acquire the capacity to conduct electricity. The balance of the electrolytes in our bodies is essential for normal function of our cells and our organs.”
My friend was told that she drank too much water and that pushed her over the edge. Exactly how did THAT happen, I wondered? I thought lots of water was good for you. The Electrolytes article notes that tests done to determine appropriate levels in your body measure sodium, potassium, chloride, and bicarbonate. As anyone who ever took high school chemistry knows, sodium (Na+) and chloride combine to form common table salt. Excessive salt intake is excreted in urine. Sodium, the major positive ion found in the fluid outside of cells helps regulate the total amount of water in the body as well as transmission of sodium into and out of each cell.
Additionally, sodium, being the major positive ion, plays a big role in critical body processes like the brain, nervous system, and muscles, because they require electrical signals for communication. If sodium levels become either too high or too low, things start going out of whack! Too little can even be fatal! Potassium is the major positive ion found inside the cell. So now we have a positive ion outside the cell (sodium) and a positive ion inside the cell. Nope, still no electricity!
My friend was told that she drank too much water and that pushed her over the edge. Exactly how did THAT happen, I wondered? I thought lots of water was good for you. The Electrolytes article notes that tests done to determine appropriate levels in your body measure sodium, potassium, chloride, and bicarbonate. As anyone who ever took high school chemistry knows, sodium (Na+) and chloride combine to form common table salt. Excessive salt intake is excreted in urine. Sodium, the major positive ion found in the fluid outside of cells helps regulate the total amount of water in the body as well as transmission of sodium into and out of each cell.
Additionally, sodium, being the major positive ion, plays a big role in critical body processes like the brain, nervous system, and muscles, because they require electrical signals for communication. If sodium levels become either too high or too low, things start going out of whack! Too little can even be fatal! Potassium is the major positive ion found inside the cell. So now we have a positive ion outside the cell (sodium) and a positive ion inside the cell. Nope, still no electricity!
Sports Drinks and Vitalyte
A Variety of Color and Flavor Choices
If you think that the color of a sports drink does not make a difference, spend a few minutes at the snack bar at a Little League field. Children, and many adults, find the color choice very important. Color can invoke a mood such as a cool blue color giving the feel of thirst quenching mountain water or a hot red color invoking the image of energy. It may be psychological, but it is still important.
Those who drink sports drinks also have taste preferences, and with the variety of sports drinks offered today, there is a choice for every taste.
They Don't "Run Through" a Body as Quickly as Water
Water may quench thirst, but it doesn't replenish any of the lost electrolytes, carbohydrates, vitamins or minerals that sports drinks can. Although all of these things are lost during sweating, they can also be lost through urination. Water causes more frequent urination than sports drinks do. Therefore, sports drinks not only replenish these important electrolytes, carbohydrates, vitamins or minerals, they also can help the body hold on to the ones they already have for a longer period of time.
The main ingredient in any sports drink is, of course, water. Water is important for re-hydration. The additional ingredients in sports drinks make them a better choice than water alone for athletes and others who exert a lot of energy and need to replenish the essential nutrients that have been quickly depleted in their bodies.
If you think that the color of a sports drink does not make a difference, spend a few minutes at the snack bar at a Little League field. Children, and many adults, find the color choice very important. Color can invoke a mood such as a cool blue color giving the feel of thirst quenching mountain water or a hot red color invoking the image of energy. It may be psychological, but it is still important.
Those who drink sports drinks also have taste preferences, and with the variety of sports drinks offered today, there is a choice for every taste.
They Don't "Run Through" a Body as Quickly as Water
Water may quench thirst, but it doesn't replenish any of the lost electrolytes, carbohydrates, vitamins or minerals that sports drinks can. Although all of these things are lost during sweating, they can also be lost through urination. Water causes more frequent urination than sports drinks do. Therefore, sports drinks not only replenish these important electrolytes, carbohydrates, vitamins or minerals, they also can help the body hold on to the ones they already have for a longer period of time.
The main ingredient in any sports drink is, of course, water. Water is important for re-hydration. The additional ingredients in sports drinks make them a better choice than water alone for athletes and others who exert a lot of energy and need to replenish the essential nutrients that have been quickly depleted in their bodies.
Replenishing Your Energy
Replenishment of Energy
Anyone who has ever exercised knows that fatigue can occur quickly. One of the reasons for this is that exercise increases metabolism, and when a person's metabolism is working overtime, it breaks down carbohydrates quickly. Carbohydrates are one of the main sources of energy for the body.
By replacing lost carbohydrates, the body can continue to work efficiently and an athlete has more energy to complete their activity.
Replacement of Lost Vitamins and Minerals
The human body also draws energy from various vitamins and minerals only found in certain foods, beverages or supplements. Sports drinks contain these vitamins and minerals to help keep the body working efficiently during activity.
Quenching of Thirst
As the body loses fluids, a person who is exerting energy will become thirsty. The ingredients found in sports drinks can quench thirst as effectively as water and better than soft drinks leaving the person feeling more refreshed and energized.
The Right Balance of Ingredients
In the past, many athletes created their own energy/sports drinks. Some still do. However, a sports drink that has a proper balance of ingredients will be much more effective than a homemade version. Most commercial sports drinks have the correct balance of electrolytes, carbohydrates, vitamins, minerals, and liquids. Without the right mix of ingredients in the proper amounts, a sports drink could hinder instead of enhance performance. Upset stomach or poor absorption rate of the drink could occur from the wrong balance of ingredients.
Anyone who has ever exercised knows that fatigue can occur quickly. One of the reasons for this is that exercise increases metabolism, and when a person's metabolism is working overtime, it breaks down carbohydrates quickly. Carbohydrates are one of the main sources of energy for the body.
By replacing lost carbohydrates, the body can continue to work efficiently and an athlete has more energy to complete their activity.
Replacement of Lost Vitamins and Minerals
The human body also draws energy from various vitamins and minerals only found in certain foods, beverages or supplements. Sports drinks contain these vitamins and minerals to help keep the body working efficiently during activity.
Quenching of Thirst
As the body loses fluids, a person who is exerting energy will become thirsty. The ingredients found in sports drinks can quench thirst as effectively as water and better than soft drinks leaving the person feeling more refreshed and energized.
The Right Balance of Ingredients
In the past, many athletes created their own energy/sports drinks. Some still do. However, a sports drink that has a proper balance of ingredients will be much more effective than a homemade version. Most commercial sports drinks have the correct balance of electrolytes, carbohydrates, vitamins, minerals, and liquids. Without the right mix of ingredients in the proper amounts, a sports drink could hinder instead of enhance performance. Upset stomach or poor absorption rate of the drink could occur from the wrong balance of ingredients.
Benefits of Electrolytes
It has been 50 years since the sports drink was introduced to athletes in the United States. The first sports drink, Bengal Punch, was given to athletes at Louisiana State University in 1958. Gatorade, the most recognizable name in sports drinks, debuted the following decade at the University of Florida and revolutionized the way athletes energize and re-hydrate themselves during a sporting event.
Since then, other sports drinks similar to Gatorade have been introduced to the market, including Glaceau Vitamin Water. These drinks are incredibly popular with adult and teen athletes, as well as beverage consumers in general.
The main ingredients that sports drinks contain which enhance athletic performance are electrolytes, carbohydrates, vitamins and minerals. Athletes can gain many benefits from sports drinks while they are physically active. Among the most important of these aspects are:
Replenishment of Electrolytes
Electrolytes are salts that are naturally part of body fluids. When an athlete (or a gardener or a mail carrier or anyone else who engages in physical activity) sweats, electrolytes are lost through the sweat. If electrolytes are lost too quickly, the body does not have the ability to restore them as rapidly as they were lost. Sports drinks contain electrolytes such as chloride, sodium, and potassium to help replenish what was lost through sweat. Introducing electrolytes back into the body helps keep dehydration from occurring. Dehydration can become a very serious problem if not attended to. Electrolytes help to increase the absorption of fluids into the bloodstream.
A person who is exerting energy can quickly become dehydrated, in as little as 30 minutes. Therefore, it is suggested that athletes begin drinking a sports drink even before they start their activity.
Since then, other sports drinks similar to Gatorade have been introduced to the market, including Glaceau Vitamin Water. These drinks are incredibly popular with adult and teen athletes, as well as beverage consumers in general.
The main ingredients that sports drinks contain which enhance athletic performance are electrolytes, carbohydrates, vitamins and minerals. Athletes can gain many benefits from sports drinks while they are physically active. Among the most important of these aspects are:
Replenishment of Electrolytes
Electrolytes are salts that are naturally part of body fluids. When an athlete (or a gardener or a mail carrier or anyone else who engages in physical activity) sweats, electrolytes are lost through the sweat. If electrolytes are lost too quickly, the body does not have the ability to restore them as rapidly as they were lost. Sports drinks contain electrolytes such as chloride, sodium, and potassium to help replenish what was lost through sweat. Introducing electrolytes back into the body helps keep dehydration from occurring. Dehydration can become a very serious problem if not attended to. Electrolytes help to increase the absorption of fluids into the bloodstream.
A person who is exerting energy can quickly become dehydrated, in as little as 30 minutes. Therefore, it is suggested that athletes begin drinking a sports drink even before they start their activity.
You Need Electrolytes
When your electrolytes are truly balanced, there are all types of little health nuances you may have that will just go away. Let's face it, we all have little health issues and we aren't sure what causes them. Anyone with any type of illness, disease or major health concern should start taking electrolytes immediately.
The Usual Misconceptions About Electrolytes!
Usually if someone feels dehydrated, they drink water or a sports drink. I used to do the same. Sports drinks provide carbohydrates, which are important for active people. Sports drinks have lots of glucose in them. Marathoners, endurance athletes, hikers and bikers crave quick energy when working, so it's easy to see why they would grab a sports drink.
Water dilutes electrolytes and creates a greater electrolyte imbalance. Drinking water is very important and honestly, most people don't drink enough. Drinking water unfortunately makes people with electrolyte imbalance worse off. Mineral water contains a variety of minerals that upsets electrolyte balance.
How Do You Get Electrolytes?
In the "old" days people used to get their electrolytes from cooking down animal bones into soups and broths. Even though it's not a perfectly balanced way of getting electrolytes, electrolytes can be replaced this way.
Even though drinking a bone soup broth may be hard to swallow after a hard workout or during the summertime when soup really isn't on the menu, there are other ways (thanks to science) of getting the perfect balance that's VERY convenient.
The Usual Misconceptions About Electrolytes!
Usually if someone feels dehydrated, they drink water or a sports drink. I used to do the same. Sports drinks provide carbohydrates, which are important for active people. Sports drinks have lots of glucose in them. Marathoners, endurance athletes, hikers and bikers crave quick energy when working, so it's easy to see why they would grab a sports drink.
Water dilutes electrolytes and creates a greater electrolyte imbalance. Drinking water is very important and honestly, most people don't drink enough. Drinking water unfortunately makes people with electrolyte imbalance worse off. Mineral water contains a variety of minerals that upsets electrolyte balance.
How Do You Get Electrolytes?
In the "old" days people used to get their electrolytes from cooking down animal bones into soups and broths. Even though it's not a perfectly balanced way of getting electrolytes, electrolytes can be replaced this way.
Even though drinking a bone soup broth may be hard to swallow after a hard workout or during the summertime when soup really isn't on the menu, there are other ways (thanks to science) of getting the perfect balance that's VERY convenient.
Electrolyte Imbalance and Poor Health
Replace The Electrolytes You Use Everyday!
Not enough health advisers/practitioners talk about electrolytes and yet so many health issues can be resolved by keeping an electrolyte balance.
Electrolyte replacement is NOT just for athletes. It is critical for athletes but still imperative for everybody. Just about everyone is running around deficient in electrolytes. Electrolytes are essential for active bodies...this means shopping, working, driving, sleeping...you're losing electrolytes all day and all night long.
Feeling Fatigued? There's A Good Chance It's Because You're Deficient In Electrolytes!
Electrolytes give the body the electrical charge that keeps the heart, muscles and nervous system working properly. Fatigue, heavy sweating (or not sweating at all), cold hands or feet and susceptibility to colds are sign of a really bad imbalance.
Not enough health advisers/practitioners talk about electrolytes and yet so many health issues can be resolved by keeping an electrolyte balance.
Electrolyte replacement is NOT just for athletes. It is critical for athletes but still imperative for everybody. Just about everyone is running around deficient in electrolytes. Electrolytes are essential for active bodies...this means shopping, working, driving, sleeping...you're losing electrolytes all day and all night long.
Feeling Fatigued? There's A Good Chance It's Because You're Deficient In Electrolytes!
Electrolytes give the body the electrical charge that keeps the heart, muscles and nervous system working properly. Fatigue, heavy sweating (or not sweating at all), cold hands or feet and susceptibility to colds are sign of a really bad imbalance.
Sunday, June 6, 2010
Dehydration Causes Fatigue; How to Avoid This
Tiredness is something that plagues us all at times, and it is hard to know if your tiredness is excessive or normal. Regardless of its extent, there are quite a few simple things one can do to cure tiredness with minimal effort and just slight lifestyle changes. Dehydration symptoms are often a factor in tiredness. "If you become dehydrated, you reduce your blood volume so your heart's got to work harder to pump the same volume around," says Dr Trent Watson, spokesman for the Dietitians' Association of Australia. Here are a few ways to promote health and alertness, reduce fatigue, and remain hydrated.
Dehydration symptoms may include headaches, muscle cramps, visual impairment and lowered blood pressure or hypotension. Even dizziness and fainting can be dehydration symptoms and in extreme cases delirium and unconsciousness have been known to become present. Of course, dehydration that isn’t addressed can eventually cause death.
It only takes a 2% loss of ones normal water volume in the body to start experiencing dehydration symptoms. Thirst is the first thing people usually notice. Dry skin and constipation are additional early warning signs. What’s more, athletes may experience a reduction in athletic performance when they are dehydrated.
Dehydration symptoms may include headaches, muscle cramps, visual impairment and lowered blood pressure or hypotension. Even dizziness and fainting can be dehydration symptoms and in extreme cases delirium and unconsciousness have been known to become present. Of course, dehydration that isn’t addressed can eventually cause death.
It only takes a 2% loss of ones normal water volume in the body to start experiencing dehydration symptoms. Thirst is the first thing people usually notice. Dry skin and constipation are additional early warning signs. What’s more, athletes may experience a reduction in athletic performance when they are dehydrated.
Drinking Habits
A typical response to the brain's signal to drink fluid is often the opposite of what our bodies actually need. We drink because of habit, ritual or taste, not because we are thirsty. The signal for thirst becomes grossly distorted.
We wind up drinking even more drinks that dehydrate our bodies when, in reality, our bodies are thirsty for life enhancing Vitalyte. When we drink soft drinks or alcoholic beverages, we become thirstier and wind up drinking even more soft drinks or more alcohol. Sound familiar?
What Drinking Habits Contribute to Dehydration?
We drink soft drinks, sport drinks, energy drinks, vitamin waters, juice, milk, tea, coffee, and alcoholic beverages. These popular drinks may be enjoyable but are they providing the adequate body hydration that is the foundation of health and vitality?
Soft drinks, both colas and uncolas, have no real nutritional value. Acids are used to carbonate soft drinks and chemicals are often used to flavor these beverages. Damage to your teeth may occur. Bones may weaken with extensive use. Carbohydrates in soft drinks slow down the absorption of water in the body. Soft drinks promote weight gain. The diet soft drinks contain unhealthy sweeteners and additives.
We wind up drinking even more drinks that dehydrate our bodies when, in reality, our bodies are thirsty for life enhancing Vitalyte. When we drink soft drinks or alcoholic beverages, we become thirstier and wind up drinking even more soft drinks or more alcohol. Sound familiar?
What Drinking Habits Contribute to Dehydration?
We drink soft drinks, sport drinks, energy drinks, vitamin waters, juice, milk, tea, coffee, and alcoholic beverages. These popular drinks may be enjoyable but are they providing the adequate body hydration that is the foundation of health and vitality?
Soft drinks, both colas and uncolas, have no real nutritional value. Acids are used to carbonate soft drinks and chemicals are often used to flavor these beverages. Damage to your teeth may occur. Bones may weaken with extensive use. Carbohydrates in soft drinks slow down the absorption of water in the body. Soft drinks promote weight gain. The diet soft drinks contain unhealthy sweeteners and additives.
Weight Loss and Dehydration
If you're stalled on a weight loss plateau despite sticking to your diet, the first thing to check is your fluid intake. Research suggests that most Americans unknowingly suffer from mild, chronic dehydration, and you could be one of them!
So why should you care? Because sports drinks are an essential ingredient for your weight loss. In fact, water is needed for a wide range of the body's biochemical processes, but lets just look at what water does for dieters:
Vitalyte is essential for your body to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by relatively mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and the greater your fatigue), until eventually your weight loss just crawls to a halt, and you hit the dreaded diet plateau.
So why should you care? Because sports drinks are an essential ingredient for your weight loss. In fact, water is needed for a wide range of the body's biochemical processes, but lets just look at what water does for dieters:
Vitalyte is essential for your body to metabolize stored fat into energy - so much so, that your body's metabolism can be slowed by relatively mild levels of dehydration. And the slower your metabolism, the slower your weight loss (and the greater your fatigue), until eventually your weight loss just crawls to a halt, and you hit the dreaded diet plateau.
Choosing the Right Sports Drink
The human body greatly benefits from sports drinks. It prevents dehydration and also helps in compensating for all the energy that our body losses through perspiration while exercising. Sports energy drinks give instant and long lasting energy to the body. They contain the right balance and proportion of essential nutrients like sodium, calories, proteins and other minerals. Sports drinks are devoid of any stimulants or drugs and meet energy requirements. In fact sports energy drinks are recommended by health experts. So whether you go to the gym and do only minor exercises or whether you play professionally, energy sports drinks have a lot to offer. They curb tiredness, so that you don't exhaust yourself. An d you are also more prepared to face a new set of physical activities the next day. Your energy levels can be given a real boost with energy drinks.
Energy sports drinks can be found in various flavours and to suit different functions. You should choose a drink that is suited for your requirements. Good drinks will keep you healthy. Take care to read the ingredients of any sports drink that you pick up. It should not contain caffeine, drugs or any artificial stimulants. These can be harmful for your body. Artificial agents will have no benefits for you in the long run. A good sports energy drink is one that actually has real benefits. It should make your body healthy from inside without resorting to harmful substances. Therefore, be aware before you pick and choose any energy drink. Remember, energy drinks are not drugs therefore keep away from those that use powerful drugs to stimulate energy in the body.
Energy sports drinks can be found in various flavours and to suit different functions. You should choose a drink that is suited for your requirements. Good drinks will keep you healthy. Take care to read the ingredients of any sports drink that you pick up. It should not contain caffeine, drugs or any artificial stimulants. These can be harmful for your body. Artificial agents will have no benefits for you in the long run. A good sports energy drink is one that actually has real benefits. It should make your body healthy from inside without resorting to harmful substances. Therefore, be aware before you pick and choose any energy drink. Remember, energy drinks are not drugs therefore keep away from those that use powerful drugs to stimulate energy in the body.
Friday, May 7, 2010
Leg Cramps and Electrolytes
Getting a cramp can be one of our worst nightmares .They come around so suddenly and they can even stop us from playing sports. Most of us would have witnessed someone experiencing a cramp before or even worse ourselves.
Picture this, you're playing sports or running and you are on top of your game today! And then all of a sudden your leg cramps up and you're down on the ground! Leg cramps can be extremely painful and most annoying. They will wake you up in the middle of the night or even when you're exercising. But what can we do about it?
Before we go into a way to solve this dreadful problem lets discuss how we get these cramps or commonly known as "Charley Horses".
The most common known reason as to why we get leg cramps is an Electrolyte deficiency which basically means we have lost certain elements that keep our body from functioning properly. These elements include Magnesium, sodium, potassium and chloride. When we sweat we lose these elements and that's why it's important to replenish them via Electrolyte replenishment drinks or supplements.
What can we do?
First of all, there are so many athletes and average fitness folk out there who after a workout only stretch for about 1-2 mins. This is crazy! If you think that 1-2 mins of stretching is enough then you need a slap in the face. It usually takes at least one full minute for a muscle to have a permanent stretch. That's 60 seconds PER muscle, not the entire stretching process. Make sure you stretch slowly; this will allow the muscle to lengthen gradually.
Picture this, you're playing sports or running and you are on top of your game today! And then all of a sudden your leg cramps up and you're down on the ground! Leg cramps can be extremely painful and most annoying. They will wake you up in the middle of the night or even when you're exercising. But what can we do about it?
Before we go into a way to solve this dreadful problem lets discuss how we get these cramps or commonly known as "Charley Horses".
The most common known reason as to why we get leg cramps is an Electrolyte deficiency which basically means we have lost certain elements that keep our body from functioning properly. These elements include Magnesium, sodium, potassium and chloride. When we sweat we lose these elements and that's why it's important to replenish them via Electrolyte replenishment drinks or supplements.
What can we do?
First of all, there are so many athletes and average fitness folk out there who after a workout only stretch for about 1-2 mins. This is crazy! If you think that 1-2 mins of stretching is enough then you need a slap in the face. It usually takes at least one full minute for a muscle to have a permanent stretch. That's 60 seconds PER muscle, not the entire stretching process. Make sure you stretch slowly; this will allow the muscle to lengthen gradually.
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.
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