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Exercise and Hydration - Part 1

October 25, 2012

Exercise is beneficial to people of all ages. It can improve your health and fitness, promote weight loss, and reduce stress. It is also an effective way to prevent and manage certain health problems, including heart disease. However, it is important that you pay attention to hydration when you are exercising. If you do not drink enough fluids, your muscles will not be able to function properly, and you will become more vulnerable to injuries. To avoid fatigue and injuries, you need to keep yourself well-hydrated before, during, and after every exercise session.

Drinking Before, During, and After Activity

drinking water before and during exerciseIf you rely on thirst to know when and how much you should drink, your body will not get the hydration it needs to function optimally. You should start drinking even before you begin your exercise session. Whether you are planning to walk, run, bike, or play your favorite sports, it is recommended that you drink two cups of fluid about two hours before the session.

While you are exercising, you have to make a point to drink 4 to 6 ounces of fluid every 15 to 20 minutes. If you are going for a walk or workout that lasts an hour or more, fill a bottle with 2 cups (16 ounces) of fluid and take it with you.

It is also essential to drink after your exercise session. If you want to know exactly how much you should drink after exercising, weigh yourself before and after every session, and drink 20 ounces of fluid for every pound of water weight you lose.

In our next post, we will let you know which types of fluid provide the best hydration for physical activity. 

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New Patient Guide to North Ohio Heart and Ohio Medical Group