Monday, February 27, 2012

Sports Nutrition 101 - Basic Hydration Guidelines

If you are a fitness buff looking to gain that competitive edge then you need to make sure you receive the right nutrition as you work out. Consuming copious amounts of water and eating with a balanced meal will make the body burn energy wisely and provide you with the stamina you need to improve your performance significantly. You can make sure that you become the best athlete you can be and gain the important aspects of good performance at the field which is strength, agility and stamina as you train with good nutrition. Create a diet that takes specific factors of your constitution into account- your size, physical built, exercise preferences and age. The best person to provide you with more information is your psychiatrist.

Keep on Hydrating

Keeping your fluid balance at all times is a must if you are to follow a strict regimen based on sports nutrition. Water (H20) is comprised of sixty percent of your overall body mass and is responsible for synthesizing almost every form of chemical reaction in your body. The challenge is that the human body does not have the capacity to store or create water, so replenishing the supplies you lose through evaporation while you work out is critical if you want to optimize your athleticism. It is ideal to consume eight glasses of water every day, but as an athlete you should make it a practice to drink 50% more. Consume fluids before, in the middle and after every sports activity to maintain hydration and avoid losing important fluids and electrolytes. As you complete your routine, try to minimize the risk of dehydration by compensating for the amount of water you lose as you sweat and urinate.

The best fluid replacement to consume during a heavy workout is to drink a cold glass of water to maintain hydration and cool the body. This is advisable if you plan to exercise for periods that don't last longer than an hour. For continuous workout sessions, it's better to consider a fluid alternative such as a sports drink, as you start to lose out on your Sodium and Magnesium deposits, important electrolytes that maintain the balance of chemical reactions in the body. Sports drinks contain vital electrolytes and roughly 10% of your carbohydrate requirements. For best results you should add fifty percent of water to the sports drink you take.

Drinking water as a regular practice is important. You should consume water even if you don't feel thirsty as this body reaction is not a reliable indicator if you require water in your system. The body doesn't tell you that you need to drink until you have lost an approximate one percent of your body mass index, which is enough to lower your stamina and decrease athletic performance. When you feel thirsty, ensure that you drink water even if your thirst is satiated to ensure full liquid replenishment.

Good Practices to keep hydrated:

Consume water on a regular basis, small amounts on a frequent scale is better than large but less often.
Cold drinks are better to lower your body temperature and minimize perspiration.
Take weight measurements before and after you finish an exercise routine and consume two glasses of water for every pound removed.
Your urine will tell you if you are dehydrated, yellow colored urine means you need more water in your body.