Athletic Hydration

Athletic Hydration

Posted by Joel Pelina on May 10th 2022

Hydration is essential to good health. Every doctor and every nutritionist will tell you that.Proper hydration深刻影响身体的操作，外观和感觉。水合会影响您的新陈代谢，精神焦点，体温，皮肤和头发以及肌肉。当您锻炼身体，无论是健康，娱乐和/或体育和竞争时，水合都更加重要。您的健康需要适当的运动水分。

General Hydration Guideline

所以人们应该喝多少水?年前,common sense guidelines stated that 8, 8-oz glasses of water a day was enough to stay properly hydrated. More recent, more accurate guidelines recommend you drink half your body weight in ounces of water a day, so someone weighing 160 pounds should drink 80-oz of water each day, or 10, 8-oz glasses.

但是锻炼和运动努力需要增加水合。锻炼时，您的汗水会在您的身体中努力减轻温度。通过失去水分，您不仅可以降低身体流汗更多的能力，而且还可以抑制身体将氧气和营养物质运送到肌肉的努力，并将废物化学物质和二氧化碳从肌肉中运输出来。没有补水的运动努力意味着失去注意力，变得更加疲倦，增加肌肉抽筋的机会，甚至引起头晕或中风。

Measuring Hydration Loss

Did you know you can actually measure how much fluid you lose during exercise? Weigh yourself before exercise or athletic activity, and then weigh yourself afterwards. Every pound of difference in weight loss is roughly equivalent to 16 to 24-oz of water lost. That’s why quickly lost pounds from exercise is often called losing “water weight,” because that is the primary source of body weight initially lost due to exercise.

So, if you find yourself about 2 pounds lighter after a hard worker, it actually means you lost at least 32-oz of body fluid. If you are supposed to drink 10, 8-oz glasses of water on a normal day, you now have to add on a minimum of 4 more 8-oz glasses of water in hydration.



Hydrating Before, During, and After Exercise

因此，美国锻炼理事会表明您在运动之前，期间和运动后喝水。运动前长达三个小时，您应该喝17至20盎司的水。在热身过程中，再喝8盎司的水，每半小时的体力努力再喝7至10盎司的水。完成后，再喝8盎司的水。

What About Sports Drinks?

Sports drinks actually do serve a function for athletics. They provide hydration coupled withelectrolytessuch as sodium and potassium that help balance and regulate the fluids in your body, affecting the pH levels of your blood (acidity or alkalinity), the contraction of your muscles, and the operation of your nervous system. When you sweat, you lose sodium along with water – this is why sweat is salty. When your electrolyte levels are low, you can feel fatigue, headache, nausea, or muscle cramps.

But, while sports drinks can help replenish your electrolytes, they also tend to include high amounts of added sugars or even caffeine. Unlike natural sugars found in fruits, vegetables, or dairy, added sugars tend to be nothing more than “empty calories” designed to make the drink sweeter but offering little nutritional value. Caffeine itself is a diuretic, which means that it can offset any hydration benefits by increasing the frequency of your urination.



倍增意味着更好的运动水分

Aside from the fact that water offers hydration without added sugars or other unnecessary additives, the best reasons to use Multipure filtered water for athletics come down to health, cost, and convenience. Multipure offers cleaner, healthier water, free from potentially harmful contaminants – especially microplastics, which plastic bottles are known to add to their contents. At just $0.12 per gallon, Multipure filtered water is vastly more cost-conscious than sports drinks or other beverages, which tend to start at $1.50 for a 20-oz bottle, equivalent to $9.60 a gallon. And with availability right at your kitchen sink, and portability with a reusable water bottle, Multipure is convenient because is it available when you need it – not just for athletic hydration, but also for washing fruits and vegetables, and for cooking. Multipure offers the cleaner, healthier water your body needs. For Life. For You.



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