The significance of Good Hydration to keep fit

 

Hydration and Exercise

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Get Healthy: Hydration | NBC News Learn

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Exercise Tips: The Importance of Hydration

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The Importance of Hydration

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Stay Hydrated for Health and Peak Performance

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Hydration tips every athlete needs to know

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Hydration

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Get Healthy: Hydration | NBC News Learn

Video taken from the channel: NBC News


 

Exercise Tips: The Importance of Hydration

Video taken from the channel: ProMedica


 

Keeping Kids Hydrated Nemours Sports Medicine Advice from the Pros

Video taken from the channel: Nemours


 

The Importance of Hydration

Video taken from the channel: The University of Kansas Health System


 

Stay Hydrated for Health and Peak Performance

Video taken from the channel: Sunrider International


 

Hydration tips every athlete needs to know

Video taken from the channel: Mayo Clinic


 

Hydration

Video taken from the channel: Osmosis


Hydration in the Heat “Staying hydrated is fundamentally important to a successful summer exercise regimen, in fact, for any activity,” says Survivor consultant Adrian Cohen, MD, of Neutral Ba. Proper hydration is essential for energy production. Water accounts for 60 percent of body weight and is the medium in which all metabolic reactions take place. Most adults need about 10 eight-ounce glasses of water per day or half your weight in ounces. Staying Hydrated Staying Healthy When the temperatures rise, getting enough to drink is important whether you’re playing sports, traveling or just sitting in the sun.

And it’s critical for your heart health. Keeping the body hydrated helps the heart more easily pump blood through the. Whether you are an athlete or simply working out to lose some weight, it is crucial to stay hydrated. Good hydration means getting the right amount of water throughout your day, including before, during, and after exercise. We depend on water to survive; every cell.

Importance of Hydration for Athletes Representing close to 70 percent of our body mass, water is the most essential element of all nutrients. Our body keeps modest reserves of water and constant hydration is vital: even a two percent loss of hydration can lead to lowered athletic performance and the worst case scenarios can even lead to death. The Importance of Good Hydration for Work and Exercise Performance Susan M. Shirreffs, PhD School of Sport and Exercise Sciences, Loughborough University, Loughbor-oug.

It’s important to drink water before, during and after a workout. If exercise is intense and lasts more than an hour, a sports drink can replace minerals in your blood (electrolytes) lost through sweat. Environment.

Hot or humid weather can make you sweat and requires additional fluid intake. Dehydration also can occur at high altitudes. The Importance of Good Hydration for Work and Exercise Performance This review covers published literature on the influence of whole-body hydration status on exercise performance. The majority of information in this area relates to endurance exercise performance, but information on power, strength, and sporting skills has also been investigated.

While plain water is best for staying hydrated, other drinks and foods can help, too. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. The importance of hydration cannot be overstated.

Water is essential even when you’re sedentary, with normal perspiration and other excretions draining the body’s water stores by about two liters each day. When exercise is brought into the equation, the risk of dehydration is considerably higher, making it even more important to drink up.

List of related literature:

Consequently, athletes need to drink enough fluids prior to, during, and following exercise in order to maintain hydration as best as possible during exercise and make sure they are fully rehydrated prior to their next workout or competition.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

• We covered hydration under nutrition in the strength section, and I want to reiterate the importance of hydration for fitness and flexibility.

“Physical Intelligence: Harness your body's untapped intelligence to achieve more, stress less and live more happily” by Claire Dale, Patricia Peyton
from Physical Intelligence: Harness your body’s untapped intelligence to achieve more, stress less and live more happily
by Claire Dale, Patricia Peyton
Simon & Schuster UK, 2019

Hydration Before, During, and After Exercise Adequate hydration is an important consideration for athletes.

“Williams' Basic Nutrition & Diet Therapy E-Book” by Staci Nix McIntosh
from Williams’ Basic Nutrition & Diet Therapy E-Book
by Staci Nix McIntosh
Elsevier Health Sciences, 2016

* Athletes and coaches should determine a method for assessing hydration status prior to training sessions and competitions to avoid the adverse effects of dehydration.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

Proper hydration not only promotes the health of athletes, but also enhances their performance and endurance (AAP, 2012).

“School Nursing: A Comprehensive Text” by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
from School Nursing: A Comprehensive Text
by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis
F. A. Davis Company, 2019

Proper hydration and fluid balance is important not just for exercise and performance, but also for optimal body functioning overall.

“The Young Champion's Mind: How to Think, Train, and Thrive Like an Elite Athlete” by Jim Afremow, PhD
from The Young Champion’s Mind: How to Think, Train, and Thrive Like an Elite Athlete
by Jim Afremow, PhD
Random House Children’s Books, 2018

Athletes must be fully hydrated before they train or compete because the body cannot adapt to dehydration.

“Nutrition and Metabolism in Sports, Exercise and Health” by Jie Kang
from Nutrition and Metabolism in Sports, Exercise and Health
by Jie Kang
Taylor & Francis, 2018

Hydration is much more individualized; some athletes may require more or less fluid for hydration based on many factors, such as food intake, exercise frequency, exercise intensity, time and type of exercise, sweat rate, and geographical location or environmental conditions.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Full hydration is imperative for every athlete both in training and in competition.

“Understanding Nutrition” by Eleanor Noss Whitney, Sharon Rady Rolfes
from Understanding Nutrition
by Eleanor Noss Whitney, Sharon Rady Rolfes
Cengage Learning, 2012

Proper hydration is essential to sports nutrition.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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7 comments

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  • I’m studying a 63 slides presentation about hydration, I swear this 8 min summarizes the whole 4 hours lecture and gives better understanding about the subject!

  • It’s very hard to do, but just remember to not drink too much water at one time. Just drink a bit more than you think you need I guess.

  • Salt stops lactic acid build up
    Read The salt fix by dr James dinicolantonio
    And
    Salt your way to health
    By Dr. David Brownstein
    And understand hydration

  • There are studies that show plain water actually isn’t the most ideal drink for hydration, a glass of skim milk, or even cold tea, is far more hydrating than a glass of water.

  • Is it possible to lose electrolytes via urination by drinking too much water? Will normal functioning kidneys allow this, or will they just pass the excess water via urination?
    What are people who drink distilled water doing to their water/electrolyte balance in their bodies?

  • Bullshit, your body not consistent 60% of water, it’s actually 0.
    Blood is.

    2: drinking plain water cause kidney problems cause it’s already busy with blood filtration.

    3:water actually dehydrate your cells unless it’s a fruit juice that actually hydrate you for longer than water. But if you drink plain water it’s just a vicious cycle of putting stress on the kidneys and death.

    4: dry lips is diffecincy in Fat, not water cause water again dehydrated your lips cells.

    My summary: all the things the doctors say nowdays it’s a system to kill you.

  • Some of the IFIC Supporters: The Coca-Cola Company, Nestle, Pepsi Co, Red Bull

    Not sure if I should trust them when they tell me to drink more. I will keep drinking only when I am thirsty.