The fact is that a properly
hydrated body can withstand a workout session 30-45 minutes in length
without water. After that it must be hydrated. Yes, we all heard about the
Special Operation Forces; they workout the whole day and don't eat or
drink. That may be true, but this type of training doesn't last long. Few
days, a week at most. However, most of us are not training for special
missions (although we sure do wish we were). We want to know how to defend
ourselves, or win a tournament. Going for a long time without water, is
not a requirement for us.
It is safe to say that most people are dehydrated but don't even know it.
Thirst is not the fist signal of dehydration. It' may not even be the
second. So if you do experience thirst, watch out.
Here are some very common symptoms of dehydration.
Fatigue, Digestive discomfort ,Headaches ,Constipation ,etc
Remember an elder person, will experience these symptoms more than a
youngster, even if the level of dehydration is the same.
If after reading this you decide to drink more water. Remember pure water
is the best choice. Go for bottled or filtered variety. If you are active
10-12 glasses will serve you right.
Heard about athletic drinks?
To replace expensive and artificial re-hydration beverages, try this:
Into a liter of water add sea salt and raw organic dehydrated cane juice.
These substances are the most natural and pure sources of salt and sugar.
They are not refined and contain many useful vitamins and minerals. The
pureness of this substances, minimizes the negative effects of salt and
sugar that we are used to hear about. Experiment with taste. Besides
replenishing nutrients lost while sweating, this drink helps to prevent
water loss, and facilitates water retention in your cells.
As you get older, your body’s signals get weaker. When you are young, if
you drink when you are thirsty, you will probably get enough water. But by
the time you are 60, if you drink only when you are thirsty, you will only
get about 90% of the fluids you need.
Hydration Tips: Try a hydration back pack.
Start hydrating early. Drink 1-2 cups of water when you first get up in
Keep a water bottle with you all day long.
Drink before you get thirsty (thirst is a sign that your body is already
Drink 1-2 cups of fluid 30 minutes before exercise.
Drink 1/2-1 cup of fluid every 15 minutes of exercise.
Replenish lost fluids (2 1/2 cups of fluid for every pound lost during
Keep drinking even after your thirst is quenched.
Water vs Sport Drinks
For exercise lasting under 45 minutes, water is your best choice. For the
recreational athlete who may exercise for 30-40 minutes per session, water
is sufficient for hydration.
Water is easily absorbed.
Water is the best choice to drink before moderate-length exercise. Water
is readily available and less expensive than sports drinks.