Bangkok--17 Sep--Francom Asia
Doctor's Talk: Hydrate Right To Restore Energy and Mineral Reserves After Physical Workout By Dr. Korakod Panich (M.D.), Herbalife Nutrition Advisory Board (NAB) Member
We all know that water plays an important role in our health. As the most abundant molecule in our cells, water provides nourishment for the body and is needed for almost every single function. It also helps deliver nutrients to the cells and maintain the balance in our body fluids. Water helps limit changes in body temperature during physical activities and plays a significant role in eliminating waste as well.
The human body is made up of 70 per cent water, yet we are still prone to dehydration - a condition that happens when the loss of body fluids including water and minerals such as sodium, potassium, and chloride, exceeds the amount taken in. Since this can affect the proper functioning of organs and systems, it is recommended that we drink at least 8 glasses of water a day to balance the fluids in our body. Unfortunately, despite knowing the benefits of water, minerals and nutrients, many people, especially women, fail to drink enough.
Herbalife Nutrition's Asia Pacific Balanced Nutrition Survey found that more than half of the respondents (57%) consume less than the recommended eight glasses of water a day, while approximately three in 10 respondents (28%) consume only four glasses of water a day or less. This reflects a bad habit that can take a serious toll on one's health. In fact, according to the World Health Organisation , a fluid level reduction of just four percent can decrease our body's performance by a shocking 20 to 30 percent. Not only does this negatively impact our concentration levels, it can also cause headaches, irritability and lethargy. Over time, this may result in slower mental and physical performance, and also affect the digestive system. This is why we should always stay hydrated. However, we should also consume water in a proper amount as drinking too much water will cause a decline in mineral concentrations in our blood.
As water is very important, we should consume proper amounts of water and maintain a healthy fluid balance
Water is essential for the body, and we must maintain a healthy fluid balance to be able to go about our daily routine, especially physical activities. When we exercise, we lose fluids in the form of sweat, so we must be aware of our water and mineral intake before, during and after a workout. We need water for our muscles to work properly.
Drinking fluids during exercise is necessary to replace those lost in sweat
Exercise is part of a healthy, active lifestyle. It is normal and good to sweat during physical activities. When the body releases fluids through the sweat glands, we must offset the loss by taking more fluids such as water or other enhanced hydration drinks that contain the right amount of minerals your body needs. A study on "Hydration and Physical Performance" by Bob Murray reveals that drinking sufficient amounts of water during exercise enhances body performance, as it helps maintain blood volume, allows proper blood oxygen circulation, and reduces the amount of heat stored in our body during workout.
I would like to share some useful advice about maintaining fluid balance before, during and after exercise as well as the benefits of hydration, which is an essential part of exercise.
Pre-workout
Before your workout, make sure you have enough drinking water, depending on the duration and type of exercise. If you plan to do strenuous exercises for a long time in hot weather, make sure to drink very often to replace the fluids you lose as you sweat. Research on "drinking strategies" has shown that when we drink because we're thirsty, we actually consume only 50% of the amount we lost in sweat. Those who exercise for over an hour should prepare water or enhanced hydration drinks that contain the proper minerals. Runners can place their water bottles in a strategic spot where they can take a quick drink during the course. Aside from making your exercise more enjoyable, water will also help your body recover faster.
During workout
Drink water or an enhanced hydration drink every time you feel thirsty, to replenish the fluids you lose. If your body gets dehydrated, your performance will be affected as well. If you continue to exercise when you are dehydrated, then you can become more prone to physical injuries and a longer or more difficult recovery period.
Post-workout
Exercising for long periods without rest will make you lose a lot of fluids. Drinking the right amount of water and eating a balanced meal with all the key nutrients after a workout is highly recommended to replace lost fluids. But if you are pressed for time, enhanced hydration drinks containing the needed vitamins and minerals such as sodium and potassium, as well as carbohydrates, will help you recover your energy quickly. Sodium is the mineral you lose the most when you sweat. Since plain water will wash out the minerals in your body, you may drink 1.5 liters of water with a mix of minerals, for each kilogram you lose to re-balance the fluids.
Improving physical performance with water and mineral consumption
Last but not least, I would like to say a word to those who don't realize the importance of drinking adequate amount of water daily, especially those who feel inconvenienced by frequent visits to the restroom. Think of the human body as a wastewater treatment plant that needs to eliminate unnecessary excess matter. This process requires water. If there is only waste, but not enough water, this may lead to many health problems. Some may experience body aches that do not go away even with medication. But as soon as they start exercising and drinking the right amount of water, they recover from the pain. Gradually, they develop healthy skin and a healthy attitude, so they can start enjoying an active lifestyle. As the saying goes, "exercise is the best medicine".
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