No2 products Herbal extract for hair growth, and some antibiotics are good Hydraate. How to Know endueance You Need a Hydration Supplement. By paying attention to all three categories, you're reducing the likelihood of experiencing dehydration during or following an athletic event which could lead to reduced performance or related health concerns.

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Hydrate for consistent strength and endurance -

However, you can also consider calculating how much water you need to drink every day based on your weight. Hydrating the muscle cells fully can make the physique look more defined. You don't have to stress about the precision. If anything, start with 1 gallon per day, then adjust it according to your hydration factors.

Additionally, it's best to drink at a relatively consistent pace instead of gulping large quantities at once. Drinking to ounces of water helps deliver nutrients, protein, and glycogen structures necessary to build blocks of muscles in the body.

You may need to drink more water when sweating heavily and exercising outdoors in extremely hot climates. Moreover, you must consider your weight, gender, and health conditions.

According to the Journal of Strength and Conditioning, 1. As rep count goes down, it affects muscle growth in terms of strength and size. Water creates the necessary conditions for stable muscle growth by providing supplements.

If the body doesn't find enough energy to use when exercising, you might experience exhaustion or post-workout fatigue. In effect, the body will consume glycogen stored in the muscles, hampering muscle growth. When you need to exercise for more than an hour, you must maintain fluid balance to avoid muscle loss.

Thus, it's important that you consume ounces of water to prevent glycogen in the muscles from depleting quickly. Dehydration will deprive the muscles of electrolytes. Without water and electrolytes, the nerves can impair muscle control and strength. In contrast, well-hydrated muscle cells have less muscle breakdown.

Cramps can stop you from finishing exercises. Thus, you need to drink water and good protein synthesis to ensure muscle growth.

When you consume about to ounces of water during the course of your workout routine, you can minimize muscle breakdown and avoid the draining of muscle cells. More than that, drinking almost a gallon of water during workouts may increase the body's endurance and tolerance to pain. When your water intake is lower than the recommended dose, the body's sensitivity and perception of pain increase.

Dehydration can also impair the ability to think, and consequently, your concentration when building muscles. When the central nervous system can't work efficiently, there is a decrease in body coordination as well. Hydration is crucial for the body to function well and survive, not just for muscle gain.

The body loses about fluid ounces of water by sweating, urinating, or breathing. When exercising or during hot weather, you'll lose more. Even for Nutrition Coaches who have always valued good hydration in their own self-care regimen, many of the associated complexities may come as a surprise, as they are grounded in research that is new or has been recently updated.

Are you ready to meet an old friend again for the first time? Go ahead and refill your water bottle first. Not quite. Previously viewed as a state yes, no or almost , hydration might be better regarded as a process that includes an ongoing set of behaviors and biological functions.

Addressing hydration as a process makes sense because regular intake of fluids and excretion of urine, in and of themselves, confer benefits beyond maintaining water levels in the body Lafontan ; Perrier et al. Drinking plenty of water is also an effective strategy for cutting weight!

Humans have an inherent, critical need for water. It is the medium in which all of our metabolic reactions occur. Not only is regular fluid intake particularly plain water one of the easiest, cheapest health interventions ever; it may also be one of the keys to optimizing health and well-being over the long term Lang et al.

Good hydration habits appear to have an outsized positive impact on renal, cardiovascular and endocrine health and may even play an important role in addressing obesity Chang et al. Read also: Recommended Daily Water Intake. For example, in a study of people diagnosed with overweight or obesity, those who consumed milliliters of water just before each daily meal lost 2 kilograms more over the week study than did those on the same diet who did not imbibe before each meal.

TBW is in constant flux, with continual losses to respiration as water vapor and insensible sweat perspiration that happens before it is perceived , as well as intermittent losses to urine, feces and sensible perceived sweat.

This output is about 2. Water needs vary from person to person. For instance, people with obesity require more fluids than nonobese populations, owing to metabolic rate, body surface area and body weight Chang et al.

For context, however, the National Academy of Medicine formerly the Institute of Medicine says that adequate fluid intakes for male and female adults are 3. Worried about water weight?

Don't be! Check out this blog on how to lose water weight effectively! However, the acute adjustments that allow the body to compensate can also set us up for longer-term trouble.

It can negatively affect mood, cognition, metabolism, and kidney and cardiac health, while possibly having implications for immune function and cancer prognosis Benton et al. More on consequences later.

To really grasp how dehydration and hypohydration affect the body, it helps to look more closely at the physical processes involved. As with real estate, one of the first things to consider is location, location, location.

Most water in the body resides in two types of compartments: intracellular within the cells and extracellular outside the cells. Intracellular fluid ICF refers to water inside cells, and extracellular fluid ECF refers to water outside of cells in the interstitium or plasma.

Because cell membranes are permeable to fluid via aquaporins specialized water channels , fluid moves freely between the three compartments intracellular, intravascular and interstitial.

One cause of this is osmosis: In osmosis, water moves from areas of high fluid concentration to areas of low concentration in an attempt to balance the levels on both sides of the cell membrane. This movement is driven, in part, by the quantity of solutes substances dissolved in the fluid in each compartment.

Solutes cannot move through cell membranes, but fluid can. During osmosis, water moves from areas of lower solute concentration to areas of greater concentration, shifting the amount of water on each side of the membrane.

An area with a higher solute concentration cannot help but pull water into it, even if this creates other problems. When equilibrated, the three compartments—think of them as buckets—hold the appropriate amounts of fluid.

However, when one bucket experiences a loss of water volume or an increase in solute concentration, water from another bucket is more likely to pour in to balance things out.

This difference between solute concentrations on the two sides of a semipermeable membrane is called an osmotic gradient , and it drives water flow between compartments.

Water moving into or out of the ICF may cause cells to shrink or expand. A little change in size is a small problem, but large shifts can trigger undesirable signaling cascades affecting metabolism, transport, hormone release, cell proliferation and programmed cell death Guelinckx et al.

Cells get ticked when they shrink or swell. Shrinkage of cells in the ICF is the consequence of chronic hypohydration, and you will soon see why it has been accused of health crimes. While the rules of osmosis may seem cut and dried fluid shifts until balance is achieved , the body is more complex than that: Certain parts of the body do a more important job than others, so they take priority when it comes to allocation of resources, including water.

However, adequate blood volume is critical to maintaining whole-body homeostasis. Lower blood volume and thicker blood means each organ system heart, lungs, kidneys, liver, etc. has to make do with less, making its job more difficult.

Thus, the body prioritizes the intravascular compartment containing plasma at the expense of other fluid compartments. One demonstration of this prioritization is that blood osmolality —the balance of water to dissolved substances—remains remarkably consistent in people with widely different levels of habitual water intake.

Maintenance of TBW depends not only on fluid ingestion but also on electrolyte concentration gradients in the fluid compartments. Electrolytes are electrically charged particles anions or cations from salts dissolved in water, and they are important for both rehydration fluid replacement and the capacity to hold onto a higher level of body water.

Sodium exerts the strongest influence because of its role as primary driver of volume in the extracellular compartments Leiper Fluid to form sweat is drawn from blood plasma, so exercise of longer duration poses a challenge to blood volume and viscosity.

Read also: Foods to Replenish Electrolytes :. Most diets in developed countries supply sufficient sodium to retain ingested water and, of note to athletes, to prevent exertional cramps. If you have clients on sodium-restricted diets, they should initiate a discussion with their physician: In , the Institute of Medicine reported that there was a lack of conclusive scientific evidence of benefit or harm in reducing sodium consumption to previously recommended levels Kong et al.

This, in turn, drives blood volume and therefore blood pressure. This triggers the pituitary to release arginine vasopressin formerly known as antidiuretic hormone. AVP triggers reabsorption of water by the kidneys, making urine more concentrated. It also results in constriction of blood vessels to maintain blood pressure and elicits feelings of thirst, inducing fluid intake.

In conjunction, pressure-sensitive receptors in blood vessels called baroreceptors sense the decreased blood volume and respond by triggering the release of aldosterone, a corticosteroid. When blood osmolality decreases or there is a large influx of water from the small intestine, AVP drops, thirst disappears, and the kidneys produce a greater volume of dilute urine.

While occasional mild hypohydration is not a problem, being chronically dehydrated may be a threat to long-term health and well-being. Low TBW keeps the RAAS in a constant state of activity, with high circulating levels of the hormone cortisol.

In terms of exercise, fluid is important not just for aerobic performance but also for maintaining optimum muscle tissue. Dehydration leads to increased production of urea a crystalline compound in urine , suggesting that water deprivation is accompanied by body tissue catabolism breakdown.

Also check out: Monitoring Hydration Levels. There is evidence that those with persistently low body water are at higher risk of serious chronic conditions, including type 2 diabetes, kidney disease and metabolic syndrome abdominal obesity, insulin resistance, hypertension and persistent inflammation.

AVP apparently alters liver glucose production and its breakdown of stored glycogen, while also impairing insulin secretion and insulin sensitivity Qian In people diagnosed with type 2 diabetes, low TBW deteriorates glucose regulation.

Diabetes is already a challenge to TBW because excess glucose in the blood acts as an osmolyte, pulling water from cells to counteract the higher osmotic pressure in the ECF.

The kidney glucose transporters become saturated, so glucose is lost in the urine, pulling excess water with it. Thus, the water never gets to the ICF, where the thirst was triggered—hence, the diabetes symptoms of excessive thirst triggered by cellular dehydration and large volumes of urine following glucose loss in the urine.

Although it may seem counterintuitive given the excessive urine production , restricting water will only exacerbate the problem for people with diabetes. Blood glucose clearly needs to be controlled, but optimal hydration will help the body better manage the condition overall.

A broad range of other diseases are also associated with markers of hypohydration: heart failure, vascular dementia, cognitive impairment, inflammatory bowel disease, cancer and premature mortality Lang et al. Obviously, many of these illnesses are multifactorial, and association is not causation.

These recommendations are lower than those from the National Academy of Medicine. For adults, EFSA recommends water intakes of 2. Many factors affect how quickly the body takes in fluids consumed in food and beverages. Water absorption, which occurs mainly in the small intestine, is important for everyone but may be particularly of interest to athletes wondering how much and what to drink before, during and after various levels of energy expenditure.

Whether we absorb the water from fluids we consume depends on our gastric emptying rate, or how fast fluid leaves the stomach. Following are some factors to consider when seeking to speed up gastric emptying rate and get fluids to the body parts that need them most.

In general, the greater the volume of fluid in the stomach, the faster it exits. This is true up to about mL, at which point the rate may level off. Personal tolerance varies, of course. Interestingly, refilling the stomach regularly with a larger volume, rather than drinking slowly and continually, will enhance gastric emptying Leiper ; however, drinking a large volume in a short time right after working out is not recommended.

Beverage temperature, contrary to a popular myth, does not affect water uptake. Plain water is emptied from the stomach and absorbed in the intestine faster than fluids containing electrolytes or calories.

Here are a few types of beverages and their notable characteristics:. FRUIT JUICE AND SOFT DRINKS. Solute concentration in fluids osmolality is measured in milliosmoles per kilograms. The problem with hypertonic beverages, which include fruit juice and soft drinks, is that they draw water out of the body-water pool into the intestine to make them isotonic; this delays absorption of their water content and makes them ineffective for rapid rehydration, especially during or following competition Leiper SPORTS DRINKS.

Carbohydrate-electrolyte solutions aka sports drinks that have a carbohydrate concentration of 2. However, sports drinks can have their problems. Also, many store-bought versions contain fructose, which has been shown to enhance carbohydrate oxidation at low-to-moderate exercise intensities but can be difficult for some people to digest Jeukendrup Incidentally, fructose is found in fruit juices and many other sweetened beverages, too.

If someone gets gassy or uncomfortable after drinking a commercial sports drink, fructose may be the culprit. For context, a Starbucks ounce black coffee has about mg, a double espresso about mg. When exercise will last longer than 2 hours or take place in high heat, exercisers should arrive optimally hydrated—neither hyperhydrated with an excess of TBW nor hypohydrated at a deficit.

This is particularly important if fluid loss from sweat will be high in which case sodium losses via sweat will probably also be high. Beginning an endurance event hypohydrated compromises performance: The water deficit increases cardiovascular strain, raises heart rate and rating of perceived exertion for the same relative effort, and amplifies the thirst sensation.

High temperatures increase the degree of impairment and discomfort. Anaerobic endurance, muscle strength and power all decrease, as well. Further, such dehydration can induce plasma hyperosmolality, which increases heat storage by delaying and decreasing sweating in an attempt to conserve water Paull et al.

Overhydration does not enhance performance, either. Hyperhydration higher than optimal TBW does not improve aerobic or anaerobic performance and can, at extremes, be fatal McDermott et al. If blood levels of sodium become hypotonic too dilute , osmotic pressure in the extracellular compartments decreases.

This becomes particularly dangerous in the brain because cell swelling there will lead to increased intracranial pressure, a dangerous condition called cerebral encephalopathy. Exercise also results in the shunting of blood to active muscles, leading to decreases in kidney filtration and urine production and making it harder for the body to counter a fluid overload.

Because a lower TBW is more easily diluted, women are at higher risk of hyponatremia Almond et al. Use of medications such as nonsteroidal anti-inflammatory drugs NSAIDs and selective serotonin reuptake inhibitors SSRIs confer additional risk Cotter et al.

Clients may benefit from being made aware of the potential effects of these common medications. If you are overhydrating as a result of rhabdomyolysis , see a professional!

Looking at individual losses is important because sweat rate ranges from 0. This does not mean you should attempt to consume that amount of fluid during each hour of exercise; it is unlikely you could absorb that much, and overhydration puts you at risk of exertional hyponatremia.

Additionally, while negative consequences can ensue from drinking too much before or during exercise, consuming large amounts of fluid over a short time post workout is not advisable, either.

This practice will overstimulate the kidneys, producing large volumes of urine, which undermines rehydration Jones et al. If you are able to absorb more than 1. Generally speaking, the best strategy is to drink to thirst or comfort, but not beyond.

Remember that heat factors into getting properly hydrated as well! In situations when complete rehydration between events particularly those of longer duration is limited by time or availability, athletes should consume fluid as they can and then restore full TBW when possible overnight, for example.

In such cases, sports drinks can aid in replenishing electrolytes and carbohydrates as well as fluids Leiper ; Shirreffs Metered consumption increases hydration efficiency—the amount of water retained by the body—without prolonging dehydration.

Of course, post workout is not the only time when it is important to counter dehydration. If your self-checks indicate dehydration at any time, increase your water intake by about 1. Your urine should be about two shades lighter within about 24 hours Perrier et al.

This may be a topic to discuss with clients, too, as some may be experiencing chronic hypohydration and not be aware of it. Barring medical contraindication, striving for consistent adequate intake of plain water can only enhance health now and in future years.

As fitness professionals, we provide all kinds of lifestyle improvement suggestions to our clients and gym members. Advising them of ideal hydration habits is another service we can provide that will enhance health. Further, the recommendations are simple and inexpensive, so barriers to improving hydration other than the inconvenience of frequent urination are typically low.

As always, our suggestions are most powerful when we model them, so hydrate thyself—and then help others soak up some knowledge, too. diuretic: spurring extra urine production by kidneys to maintain TBW balance; a substance causing this effect.

electrolyte: an electrically charged particle anion or cation resulting from salts dissolved in water. euhydration: the ideal amount of body water; necessary to sustain normal physiological functions of the body.

osmotic gradient: the difference in concentration between two solutions on ­either side of a semipermeable ­membrane. rehydration: the process of restoring normal TBW from a hypo- or dehydrated state. tonicity: effective osmotic gradient; relative concentration of solutes; drives movement of water between body ­compartments.

In people over the age of 65, TBW decreases. This is partly because water is dependent on fat-free mass, so age-related muscle loss, known as sarcopenia, causes TBW levels to drop. Osmo- and baroreceptors also become less sensitive in older adults, so thirst tends to be less pronounced and the kidneys become less effective at concentrating urine.

There are several ways to gauge hydration levels without doing lab work: They involve measures that are easy to check at home, including thirst, body weight, and urine volume and color. This thirst perception rating can serve as a good baseline throughout the day Armstrong et al.

Unless you are actively losing or gaining weight, most day-to-day variations in weight are from fluctuations in total body water. To establish a baseline, weigh yourself nude, first thing in the morning after using the bathroom, 3 days in a row.

The average of these three weights is a pretty good representation of your weight. Keep a record of this number and use it for comparison with your postworkout weight. Then rehydrate accordingly. Caveat: This is not a good gauge in the days after a high salt intake, which will cause fluid retention that does not correspond with good hydration.

Urine color can also help you assess your hydration level. A pale-yellow color indicates good hydration, and a darker, sunflower-yellow color shows normal hydration or slight dehydration. If the color shifts to a mustardy or brownish color, you are exhibiting a sign of dehydration see the color chart below.

Caveat: Many things can affect urine color, including drinking a large quantity of water soon before urinating which can lighten it or taking B vitamins which can darken it. Using at least two methods to gauge hydration will give you a clearer picture of where you stand.

Knowing how much water you lose to sweat can be helpful in sustaining hydration or at least in not losing too much fluid during a practice or event. It will also help you restore euhydration later.

Here is an assessment that can help you approximate your average sweat rate SR. THE MINUTE SWEAT RATE TEST. Note: The minute test is easiest if you avoid eating or drinking anything during the exercise.

Endurance sports place heavy demands etrength your body. When Hydrate for consistent strength and endurance Berry Tarts and Pies for consisyent Hydrate for consistent strength and endurance end, your hydration needs including electrolyte needs increase dramatically. This is strdngth typical complaint I hear from runners, cyclists, and swimmers alike. Somewhere along that long-awaited marathon, triathlon, or Iron Man, they bonk. And after the race, they stay bonked for a long time. Though it may seem counter-intuitive, adding water without electrolytes may make this situation worse. In actuality, that myth can be quite harmful—and even more-so than dehydration. Strength training is a fairly general term — it can involve weightlifting, strengh bands, Performance enhancement services exercises, or anything else that builds muscular strength and power. But the hydration Herbal extract for hair growth conssistent any of these exercises involves optimizing your intakes of two things: Herbal extract for hair growth and snd. Sodium and potassium endurancee particularly crucial at the cellular level. They help you maintain proper fluid balance, transmit nerve impulses, and facilitate muscle contractions and relaxation. In addition to the topics above, this article will cover fluid needs during resistance training, how potassium helps regulate blood pressure, and how magnesium can assist muscle performance. It helps your blood flow through veins, your brain hover in your skull, your organelles rest in your cells, your waste move through your bowels, and so on. For all this high praise, many people mistakenly believe that the goal of drinking water is solely to prevent dehydration.

Hydrate for consistent strength and endurance -

So make sure to follow good hydration practices for optimal performance and health. Stay hydrated and increase your performance with Dr. The effects of dehydration affect all tissues within the body. The blood is the smallest fluid compartment in the body and regulates the fluid within the surrounding cells.

So fluid loss affects the cardiac system the most. This is due to a decrease in blood plasma volume, which holds a large amount of oxygen and allows for normal cardiac output.

This loss also decreases the blood flow to the skin. This mechanism is used to cool the blood and decreases sweat rate, therefore, decreasing core temperature.

An increase in core temperature increases the likelihood of heat exhaustion and other dangerous heat-related illness. The effects of dehydration can also have a great effect on athletic performance. Those are major effects occurring after only slight dehydration. The effects of dehydration are a major concern for endurance athletes that compete continuously for over 1 hour, but there is also a concern for athletes performing high-intensity exercise.

Even for non-active individuals, hydration is important for proper body function. A constant state of dehydration leads to:. Many health and performance concerns can be alleviated by simply staying hydrated daily.

Luckily, our bodies are smart and they do not give up fluid easily. So normal hydration is not difficult to maintain. The kidneys filter your blood, removing waste, and maintain proper fluid balance within the body.

There is a constant battle between the pull of fluids inside the body versus the pull of fluids out of the body. The side which has the most pull will take most of the fluids.

If the pull is too great in one direction or the other, there is an imbalance that will have negative effects. To be in fluid balance, the pull of fluids out of the body should be equal, or slightly greater, than the pull of fluids inside the body.

If the pull of fluids is shifted towards a pull inside the body, then you are in a state of dehydration. This pull allows the body to maintain a constant blood plasma volume. Which then brings fluids to all other cells within the body.

The pull of fluids out of the body is based on the number of waste products that need to be removed through the urine. If there is a greater pull of fluids out of the body through urine then you are either hydrated or there is a major amount of waste product that needs to be removed. This waste can be excess sodium, or other electrolytes , proteins and nitrogen from broken down cells, or toxins within the body.

Your body wants to get rid of these particles but needs water as a transport. So the more you workout and break down tissue, the more fluid you need to get rid of the waste. In the kidneys, Sodium , Water and Glucose are filtered together and move together.

Scientifically reviewed by: Dr Raj Jutley more info. Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals. This quote from American entrepreneur Jim Rohn was aimed at business people but struck a chord with me when thinking about fuelling for endurance athletes.

It fits so well because getting your fueling and hydration strategy right isn't the mysterious art form that some people believe it to be.

When you boil sports nutrition down to the fundamentals, there are 3 acute costs of taking part in endurance exercise:. Of course, the wider topic of good nutritional practices for athletes is significantly more complex than the turnover of these 3 elements.

But for me, the trio sit head and shoulders above the others in the hierarchy of importance during endurance exercise. You can further refine these levels on the basis of your own deeper knowledge of your personal requirements.

And then and this is the most important step , apply some structured trial and error to test out your estimates in the real world, and settle on amounts that work for you.

Before getting into the specifics of each lever, it's worth emphasising that the advice is based on optimising performance when going extremely hard in training or racing. It doesn't necessarily apply in its entirety when undertaking easier training because requirements in all 3 areas will be reduced when rates of output are lower.

Ingestion of carbohydrate has long been known to improve endurance performance, primarily during events lasting longer than 45 minutes it's worth reading this paper by Asker Jeukendrup for an in-depth review of carbs and performance. There's a lot of debate around the optimal dosage of carbohydrates because it can be so individualised, but there are credible guidelines on how much carb athletes need per hour.

The recommended amounts increase in line with the duration of activity, in recognition of the fact that stored 'endogenous' fuel is sufficient for shorter bouts of activity, but these stores become depleted over time.

So, we need to get more energy on board to avoid depletion and maintain performance levels for longer activities. Not sure how much carb you need? Take the Quick Carb Calculator to get some fueling guidelines for your next event. When individualising levels of carbohydrate intake for your own circumstances, the following rules of thumb are useful:.

In what exact format i. gels, energy bars, carb drinks, chews you get these carbs into your system is an area of furious debate, but I think it's a distraction from the fundamental issue of getting the correct amount of carbs dialled in as the first priority. In my experience, plain energy chews , gels or bars with clearly marked carbohydrate contents on the packaging are the best way to go as they are often easily digestible.

The best way to go about the trial and error process is to perform simulation training sessions where you perform the activity you're fuelling for as close to race intensity for a prolonged period of time ideally close to race duration too.

This approach will allow you to build up an initial picture of what different levels of carbohydrate intake are doing to your ability to perform and to your stomach. Whilst there are some inter-individual differences in the amount of carbs that are needed to sustain performance, there seems to be relatively less intra-individual variance.

Future studies will be designed to address these limitations as well as the underlying mechanisms by which deep-ocean mineral water elicited enhanced hydration effects, including the contribution of specific nutrients specific to deep-ocean mineral water.

Kona Deep® deep-ocean mineral water improved acute rehydration rate after a dehydrating exercise in both males and females, compared to spring water and Gatorade®. However, it remains unclear whether the hydration-enhancing effect of deep-ocean mineral water impacts performance recovery as demonstrated previously [ 13 , 14 , 15 ].

Future studies will be targeted at uncovering the mechanisms behind the hydration-enhancing properties of deep-ocean mineral water, further characterizing sex differences in these relationships, and correlating additional measures of hydration, such as serum osmolality, with that of S osm.

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A comparison of the gastric emptying characteristics of selected sports drinks. Int J Sport Nutr. Download references. This work was supported by an Independent Scientist Award K02 HL from the NIH and a grant from the Sarver Heart Center awarded to J.

Support was provided by a Short Term Institutional Training Grant T35HL—35 to E. Department of Nutritional Sciences, University of Arizona, Tucson, AZ, , USA. Department of Physiology, University of Arizona, Tucson, AZ, , USA. Douglas A. Keen, Eleni Constantopoulos, Savanna N. Sarver Molecular Cardiovascular Research Program, University of Arizona, Tucson, AZ, , USA.

Department of Surgery, University of Arizona, Tucson, AZ, , USA. You can also search for this author in PubMed Google Scholar. PRH oversaw completion of the exercise protocols, collected and analyzed participant data and saliva samples, and was the major contributor in writing the manuscript. DAK co-designed the study, supervised experiments in the exercise lab, and was a contributor in writing and revising the manuscript.

EC oversaw completion of the exercise protocols, collected, analyzed, and interpreted participant data and saliva samples. SNW assisted with the exercise experiments, collected and analyzed saliva samples, and contributed to the revision of the manuscript.

EH significantly contributed to the interpretation of the data, and the drafting and revision of the manuscript. MPK significantly contributed to the interpretation of the data, and the drafting and revision of the manuscript.

ZIK acted as the responsible physician for the study, and significantly contributed to the drafting and revision of the manuscript.

JPK co-designed the study, and supervised all research and statistical analysis of the data.

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