Your health questions answered!
Custom Search
Home Walking Calories Weight & Height

Avoid Dehydration When Exercising

Page 2...
When to replace electrolytes

  • If you have diarrhea or vomiting, you can lose an awful lot of mineral electrolytes, so you should replace them right away.
  • If you're performing exercise in temperate conditions for less than two hours, it may not matter.
  • But if you're exercising in the heat, you probably want to start replacing electrolytes relatively soon.

The general rule of thumb is that if you're exercising and having high sweat rates for any prolonged period - let's say over an hour - you probably then want to replace the electrolytes at a rate proportionate to what you're losing.

Sports drinks contain electrolytes in concentrations proportionate to what is lost in sweat by a moderately trained athlete. The National Academy of Sciences has looked at sports drinks, and the general conclusion is that they have their place under certain circumstances.

When you are doing high intensity exercise of a prolonged nature, the carbohydrates and the electrolytes sports drinks have, can provide benefits. The sodium content stimulates thirst and make it easier to hold the water ingested, and provides the energy that's needed to sustain physical activity. Athletes participating in hot weather training should consider their use.

But for the average person, maybe just engaged in a game of tennis or similar intensity, replacing carbohydrates and electrolytes is probably not a concern. See When You Need A Sports Drink.

Signs of dehydration

One way to check hydration is by monitoring body weight. If you take your body weight every morning, it will normally be relatively constant. If however, it's down a lot one morning then this is probably indicative of dehydration.

Another way to identify dehydration is to monitor urinary habits. If you're urinating more frequently than usual, and if it's relatively clear, you're probably very well hydrated. If, on the other hand, you're urinating infrequently and it's dark, you're probably dehydrated. But there is no unique relationship between urine color and dehydration.

One of the things that you often see with dehydration is elevated body temperature. If a person is exercising in the heat, this causes greater than normal elevation in the body temperature, and cardiovascular strain.

Avoiding dehydration

You should drink plenty fluids, maybe an hour before you exercise. You want to stay away from carbonated beverages and those with high fructose content because they can cause gastro-intestinal problems.

However, after exercise, you are free to drink whatever you want. It is important to note that most people fully rehydrate at mealtime. So if you're concerned about hydration, one of the worst things you can do is skip meals.

You should try to exercise in the cool of the morning or the evening hours. But if you're like most people, you exercise when you can.

If you are going to exercise in heat, use moderation. Don't exercise on the hottest days and push it. Instead, scale back your activity levels. For example, you can walk instead of run, or run slower or for a shorter period of time.


Other Related Articles

Previous Page

Custom Search

Home Body Mass Index Calorie Counter Weight Management
FAQ About Us Contact Us Weight, Height & BMI

Health Tools
Body Mass Index
Calories Burned While Walking
Calories Composition Converter
Daily Calorie Needs
How Much Water To Drink
Optimal Heart Rate Chart
Waist To Hip Ratio
Weight And Height Converter
What You Should Weigh
Rest And Yoga
Benefits Of Sleep And Naps
Chronic Sleep Deprivation
Good Sleep Hygiene
Meditation As Therapy
Better Sleep For Losing Weight
Sweating While Sleeping
Yoga For Quieting Minds
Yoga For Sleeplessness
Avoiding Dehydration
Exercise For Over-Forties
Combine Weights And Aerobics
Exercise & C-Reactive Protein
Home Exercise Equipment
Intensity Of A Workout
Pilates Strengthens
Setting Exercise Goals
Starting A Fitness Program
Types Of Physical Fitness
Vitamin E, Exercise And Aging
Vitamin E And Soreness
Weight Lifting And Weight Loss
Weight Training For Aging
When Sports Drinks Necessary
Exercise Benefits
Approaches To Weight Loss
Balance With Bosu Ball
Benefits Of Being Fit
Delaying Dementia
Feeling And Looking Younger
Fit In Body And Mind
Improving The Quality Of Life
Keeping Weight Off
Losing Weight Permanently
Metabolism & Weight Loss
Pre-Diabetic Syndrome
Relief For Joint Aches
Run For Your Heart
Stroke Risks
Toning The Thighs
Weight Management
Work-Outs And Personality
Diet And Nutrition
Age-Related Supplements
Boost The Immune System
Breakfast And Weight Control
Breakfast, Obesity, Diabetes
Cinnamon For Diabetes
Dietary Approaches To Diabetes
Essential Fatty Acids
Glycemic Index
Good And Bad Carbohydrates
Protein And Kidney Damage
High Protein Or High-Carb Diet?
Moderate Fat For Health
Smoking And Impotence
Super Foods For Anti-Aging
The Right Number Of Calories
Vegetarians Live Longer
Weight Loss Effects Of Diary
Blood Pressure Control
Abdominal Fat And Stroke Risk
Approaches To Pressure Control
Blood Pressure Control
Sesame Oil And Blood Pressure
Silent Strokes And Alzheimer's
Warning Signs Of Stroke
Cancer Strategies
Exercise And Colon Cancer
Get Fit To Avoid Cancer
NSAIDs For Colon And Prostate
Protein Prevents Colon Cancer
Double Diabetes
Green Tea For Diabetes
How To Lessen Diabetes Risk
Pre-Diabetic Syndrome
Social Psychology
Anti-Social Behaviour And Health
Overcoming Winter Blues
Social Contacts & Health
Women's Issues
Kegel Exercises
Soy And Menopause
Sugar And Diabetes In Women
Toning The Thighs
Urinary Tract Infections
Women's Weight Management