Optimal hydration strategies -
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Update: Efficacy of military fluid intake guidance. Military Medicine, , e—e Roberts, W. McDermott, B. National Athletic Trainers' Association position statement: Fluid replacement for the physically active. Staying hydrated throughout the workday is crucial for your health, well-being and productivity.
Dehydration can sneak up on you and cause symptoms like fatigue, headaches, dizziness and poor concentration. Being well-hydrated is linked to boosted workplace productivity.
When your body has the fluids it needs, your brain works better too. Drinking enough water prevents mental fatigue, helps you focus better and improves cognition. Staying hydrated also gives you more physical energy.
Headaches, lethargy and that afternoon slump you sometimes get can often be resolved simply by drinking some water. Beyond work performance, proper hydration keeps your body functioning optimally. Water regulates body temperature, aids digestion, flushes out toxins and prevents urinary tract infections.
Give your body the water it needs to do its job well. Pay attention to signs from your body indicating you need more fluids:. Start hydrating at the first signs. Buy a reusable water bottle or copper water jug you love and set it on your workstation.
Having it visible will remind you to keep drinking. If plain water gets boring, add sliced fruit or cucumber for a refreshing flavor. Herbal tea is another hydrating desk companion.
Research shows that even a small amount of water loss can hinder your performance. This lowers the amount of oxygen that your muscles get. Water also helps lubricate your joints. This can put you at risk for heat-related illness. Eby offers several easy strategies and formulas to ensure you get enough water before, during, and after exercise.
There are no exact measurements for how much water an athlete should drink. Generally, adult women should consume about 91 ounces 11 cups of fluid a day. Adult men require about ounces 15 cups , according to the Institute of Medicine of the National Academies of Sciences, Engineering, and Medicine.
This includes water as well as fluids you get from foods and other beverages. Athletes need even more fluids to replace water lost through sweating. The amount of fluid you need depends on how much you sweat, the climate, exercise intensity, and how long you are active.
Eby says. High-intensity exercise in the heat might require the higher end of that spectrum — 8 ounces every 15 minutes. To understand how much water you need to replace after a workout, weigh yourself. Your body sends you signals that you are dehydrated. You also may experience:. Follow a hydration plan every day.
For example, if you want to consume ounces of fluid per day, break that down into smaller servings. If you are awake 15 hours each day, drink eight ounces every 2 hours. Set a timer throughout the day — and during your training sessions or games — so you drink something every 15 to 20 minutes.
The simple solution is, Digestive enzyme formulation course, Optimal hydration strategies hydragion enough fluids Otimal you exercise. Drinking enough fluids will help straegies maintain your concentration and Digestive enzyme formulation, Quercetin and bone health your Ophimal, and prevent tsrategies elevations in heart rate and body temperature. The amount of water you need depends on a range of factors, such as climatic conditions, your health, your clothing, your exercise intensity and duration. So, being well hydrated will differ per person and situation. In fact, if you feel thirsty, you are probably already dehydrated. A good test of dehydration is the colour of your urine. If an athlete straategies not properly hydrated hyddration and during activity or does not properly rehydrate after activity, POtimal can lead to one of the Digestive enzyme formulation following types of Fat oxidation benefits illness:. Signs and symptoms include muscle twitching, cramps in arms, legs and abdomen. Treatment of heat cramps should consist of an increase in fluid intake, passive stretching, and rest in a cool place. Treatment includes an increase in fluid and salt to the diet and rest in a cool place. In addition, IV fluids may be necessary.
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