While not everyone sweats at the same rate as their exercising comrades, it is essential during those long training sessions to make sure you are replacing fluids as you sweat them out. 2 or more percent loss of body weight due to perspiration can cause a drop in blood volume according to some studies, this makes the heart work harder and can result in muscle cramps, dizziness, fatigue.
Remember everyone does sweat the same way, use our blog about sweat to determine your sweat ratio, then experiment with hydration during working out to find what’s right for you. · Here. some basic guidelines for fluid replacement:
Remember everyone does sweat the same way, use our blog about sweat to determine your sweat ratio, then experiment with hydration during working out to find what’s right for you. · Here. some basic guidelines for fluid replacement:
- 2-3 hours prior to exercise, it is a good idea to consume approx 15-20 oz of fluid, followed by 8-10 oz 15 to 20 minutes before you start.·
- During exercise, consume 8-10 oz for every 15 to 20 minutes. If your workout continues past 90 minutes add in a Heed Sports Drink every 30 minutes. Hammer HEED is a good during exercise sports drink.·
- After exercise, weight yourself to find fluid lost, drink 20-24oz of water for every pound lost during your working, follow within 2 hours with a 4:1 carbohydrate to protein to replace Glycogen stores. Good choice is Recoverite from Hammer Nutrition.
No comments:
Post a Comment