Sunday, March 8, 2009


Your body is made up of approximately 60% water. When you are exercising, you sweat, which causes water loss from your body. It is important to keep hydrated when exercising, otherwise you may start to feel the effects of this water loss (dehydration) – most notably:
· Thirst,
· Headache,
· Lightheaded/dizzy
· Fatigue or weakness.
· Dry mouth
· Chills
These symptoms occur when you lose approximately 2% of the fluid in your body, although every person is different. They are easily treated by drinking water – if you keep on exercising without replacing the fluid lost from your body, more serious symptoms of dehydration could appear (at around 5% fluid loss) such as:
*Increased heart rate
*Increased respiration
*Decreased sweating
*Decreased urination
*Increased body temperature
*Extreme fatigue
*Muscle cramps
*Tingling of the limbs

If you don’t replace the fluid in your body, not only will the above symptoms start occurring, but it also increases the likelihood of injury. If you aren’t functioning as you should, then it becomes much easier to lose your footing or your balance and injure yourself. If you are exercising and feel thirsty, then stop and drink water or a sports drink straight away. It is very important to drink if you feel thirsty, but remember, prevention is always the best cure.

Tips for keeping hydrated:

*Start drinking early.

*Drink more fluid before and during exercise to reduce fluid loss and have less to replace

*Set a watch alarm for every 20 minutes to ensure you are consuming enough fluid throughout the day.

*Drink an appropriate sports drink following training to immediately help replace lost fluid.

*Have the right amount of fluids (water, sports drink) kept aside so you can monitor how much you are drinking

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