If you are a regular exerciser getting enough fluids is important. Many people have no idea of the amount of fluids they should be getting daily and relying on thirst is NOT a good indicator of when to drink liquids. It is recommended that the average intake for fluids from foods and beverages is 3.7 L for adult males and 2.7 L for adult females. These recommendations vary of course depending on physical activity.
Recommended fluid intake two hours prior to exercise is 17-20oz. Every 10-20 minutes during exercise it is recommended that you dink 7-10 oz of liquids, and following exercise drink 16-24 oz. (These recommendations are based on the National Athletic Association).
A good indicator to see of you are getting enough fluids (especially water) is to check urine color. A dark color means there is dehydration. ( Keep in mind vitamins, and medications can affect color). A pale yellow, or no color at all means that you are headed towards a state of hydration.
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