Water is one of the most important essential compounds in the body. Water protects and cushions vital organs, aids the digestive system and regulates body temperature. Also helps rid the body of waste. Half of the body is made up of water, which makes it vital for survival. Before, during and after exercising you want to make sure you are adequately hydrating to prevent dehydration.
Drink about 400-600 ml of water 1-4 hours before exercise to ensure that you do not become dehydrated during the competition or exercise. You should also drink about 240 ml about 10-20 minutes before exercise. The amount of water you drink should be in line with the amount of sweat you lose during exercise. You should not let your body become dehydrated.
As for electrolytes, they are related to exercising in very hot weather. If the weather is very hot, you should replace electrolytes, ทางเข้า ufabet, especially sodium, with drinking to reduce the risk of low sodium levels, which can cause low blood pressure, fatigue, fainting, or loss of consciousness.
Dehydration can happen in every physical activity scenario. Dehydration happens when a person does not replenish fluid loss through perspiration. Warning signs of dehydration include thirst, flushed skin, fatigue, increased body temperature, fast breathing, increased pulse, dizziness, weakness, and labored breathing. Hydration needs vary among individuals.
The best way is to evaluate the color of your urine. Lemonade colored urine or a very light yellow is a sign of adequate hydration. Dark yellow/orange colored urine is a warning sign of dehydration. You also want to be aware of how much you are sweating because the more you sweat, the more fluid you lose and that can lead to dehydration.
The body loses about 4 cups (237 ml) of water per hour of exercise during exercise, so aim to drink about 16-20 ounces (450-590 ml) of water after exercise to allow your systems to rehydrate. If you sweat a lot or exercise in very hot weather, check your water loss by weighing yourself before and after exercising. If you weigh yourself and lose weight, drink 1 ounce (29 ml) of water for every pound you lose. Sweating a lot also means losing a lot of water and energy. It is also a good idea to sip water frequently during your exercise.