Have you ever wondered how much extra water you should drink when you exercise, in order
to remain properly hydrated?The American Dietetic Association recommends drinking 1 to
3 extra glasses of water for each hour you exercise. This is in addition to the 8 to 12
eight-ounce glasses of water a day that you should be drinking anyway.
When you exercise, drink water before you feel thirsty. According to a report in the
Journal of the American Dietetic Association, mild dehydration, defined as a 2% loss of
body weight, can worsen your athletic performance and hurt your health. By the time you
begin to feel thirsty, you have already lost 1 - 2% of your body weight from dehydration.
Most fitness buffs don't want to stop their workouts just because it's hot outside. But,
you do need to know the basics of summer exercise in order to prevent dehydration and
overheating:
* Drink 16 to 32 ounces of water before you begin exercising. Then, take along a bottle of
water to sip while you work out.
* Exercise in the early morning or evening. Avoid exercising in the early afternoon, which
is the hottest part of the day.
* Wear lightweight, light-colored clothing.
* Start out slowly and give yourself time to adjust to the heat.
* Reduce or shorten the effort level of your routine during hot weather.
By preparing for the heat of summertime, your exercise routine will give you the most
benefits with the least chance of heat stroke.
"RealAge" Benefit: Doing aerobic and stamina-building exercise for at least 20 minutes three
times a week can make your "RealAge" as much as 6.4 years younger. |
