Dehydration is for losers After 90 minutes of exercise or 30 minutes of exercise or activity under extreme conditions, the body begins to lose electrolytes, which must be replaced. electrolyte replacement is extremely important for endurance athletes, such as marathon runners, who run the risk of hyponatremia or over moisturizer.
Hyponatremia can occur when an athlete drinks too much water, which is unable to replace lost sodium and causes sodium levels fall to dangerously low levels. For more information, visit hyponatremia a concern for marathon runners.
The best way to avoid dehydration and hyponatremia during prolonged exercise is to increase salt intake and consume a sports drink containing electrolytes such as sodium and potassium and carbohydrates that fuel the muscles.
For maximum hydration:
aec Drink water for the first 90 minutes of activity, then go to a sports drink or if the exercise of extreme heat or cold, go to a sports drink after 30 minutes.
aec Weigh yourself before and after exercise, then eat 6 ounces of fluid every 15 minutes until your weight is back to normal.
aec Drink 8-10 ounces of a sports drink every two hours. Frequent sipping help prevent stomach upset and maximize absorption of electrolytes.
aec Between portions, drink water. In fact, dentists recommend rinsing the mouth after drinking a sports drink to help prevent the sugar and acid to cause tooth decay.
aec Snack on salty foods.
Choose a sports drink
If we compare to each other, most sports drinks are formulated with similar percentages of electrolytes and carbohydrates. This means that the taste, tolerability and price become the most important factor in choosing one.
Examples of electrolyte replacement drinks that 8 ounces per serving, contain proper amounts of carbohydrates and electrolytes.
aec Gatorade
aec PowerAde
aec Exceed
aec AllSport
Hydra Fuel aec
aec Cytomax
aec Endura
aec 10K
aec Breakthrough
Be warned consumers to beware of drinks marketed for athletes who are not electrolyte drinks. Drinks are to monitor the vitamin fortified beverages, such as Propel Fitness Water, Glaceau VitaminWater and energy drinks like Red Bull, Rockstar, etc.
Posted on September 3, 2010.
