TIP #1 ONE OF THE EASIEST WAYS TO FIGHT FATIGUE IS TO REMAIN WELL HYDRATED
Water makes up about 60% of body weight and is involved in almost all body processes. Here's a few of the many functions water performs:
delivers nutrients, including oxygen, to cells
carries wastes away form the cells
helps regulate body temperature
provides shock absorption around tissues and organs
Symptoms of dehydration One of the most common symptoms of dehydration is fatigue. Others include headaches, dizziness, thirst, and dark, scant urine. It's important to note that by the time you're thirsty, you're already partially dehydrated and suffering the consequences! Our bodies are a little slow at telling us when we need more fluid. So drink enough fluids to prevent thirst.
Signs that you're getting enough fluids include light coloured urine and going to the washroom frequently. Note that if you take vitamin supplements your urine may turn dark so volume is a better indicator. Fluid choices Water is by far the best hydrator. The majority of your fluid intake should be from water. Other choices include juices, milk, and non-caffeinated, non-alcoholic beverages.
* Hint If you don't like the taste of water try adding some lemon or orange slices to a jug of water or make some fruit spritzers with soda water and cranberry or orange juice mixed together. Drink your fluids throughout the day instead of at one or two sittings. This way your body has a constant supply of fluid to draw on.
Water loss during exercise While you're active, your muscles produce heat, which increases body temperature. Sweating helps the body cool down through evaporation of sweat from the skin. Most of the water lost during exercise is through sweat and a small amount is lost through the air breathed out.
As fluid is lost, the water content of the blood decreases. This decrease in blood volume results in less blood and oxygen getting to the heart and muscles. The result = less power, strength, and endurance and a decreased ability to control body temperature.
A weight loss of 1-2 % of body weight can impair performance (that's equal to 1.5 - 3 lbs for a 150 lb person). With moderate to heavy exercise one can lose 4-6 cups (1-1.5 litres) of water per hour through sweat. When exercising in the heat, a water loss of 8-12 cups (2-3 litres) per hour can occur.
Preventing dehydration during activity:
During the day:
drink a minimum of 6-8 cups (1.5-2 litres) throughout the day so you are well hydrated when you start exercising Before exercise:
drink 1-2 cups (250-500 mls), 15 minutes before exercise. This water will be used during exercise
avoid or limit beverages containing caffeine (tea, coffee, cola, chocolate) and alcohol During exercise:
drink about 1/2-3/4 cup (125-175 mls) every 15 minutes After exercise:
drink beyond thirst and until urine is clear
drink 2 cups (500 mls) of fluid for every pound lost Any weight change during exercise is fluid loss, not fat loss.
Along with your fluid intake, WHEN you eat also has a significant impact on whether you have some reserves left over at the end of the day.
Water makes up about 60% of body weight and is involved in almost all body processes. Here's a few of the many functions water performs:
delivers nutrients, including oxygen, to cells
carries wastes away form the cells
helps regulate body temperature
provides shock absorption around tissues and organs
Symptoms of dehydration One of the most common symptoms of dehydration is fatigue. Others include headaches, dizziness, thirst, and dark, scant urine. It's important to note that by the time you're thirsty, you're already partially dehydrated and suffering the consequences! Our bodies are a little slow at telling us when we need more fluid. So drink enough fluids to prevent thirst.
Signs that you're getting enough fluids include light coloured urine and going to the washroom frequently. Note that if you take vitamin supplements your urine may turn dark so volume is a better indicator. Fluid choices Water is by far the best hydrator. The majority of your fluid intake should be from water. Other choices include juices, milk, and non-caffeinated, non-alcoholic beverages.
* Hint If you don't like the taste of water try adding some lemon or orange slices to a jug of water or make some fruit spritzers with soda water and cranberry or orange juice mixed together. Drink your fluids throughout the day instead of at one or two sittings. This way your body has a constant supply of fluid to draw on.
Water loss during exercise While you're active, your muscles produce heat, which increases body temperature. Sweating helps the body cool down through evaporation of sweat from the skin. Most of the water lost during exercise is through sweat and a small amount is lost through the air breathed out.
As fluid is lost, the water content of the blood decreases. This decrease in blood volume results in less blood and oxygen getting to the heart and muscles. The result = less power, strength, and endurance and a decreased ability to control body temperature.
A weight loss of 1-2 % of body weight can impair performance (that's equal to 1.5 - 3 lbs for a 150 lb person). With moderate to heavy exercise one can lose 4-6 cups (1-1.5 litres) of water per hour through sweat. When exercising in the heat, a water loss of 8-12 cups (2-3 litres) per hour can occur.
Preventing dehydration during activity:
During the day:
drink a minimum of 6-8 cups (1.5-2 litres) throughout the day so you are well hydrated when you start exercising Before exercise:
drink 1-2 cups (250-500 mls), 15 minutes before exercise. This water will be used during exercise
avoid or limit beverages containing caffeine (tea, coffee, cola, chocolate) and alcohol During exercise:
drink about 1/2-3/4 cup (125-175 mls) every 15 minutes After exercise:
drink beyond thirst and until urine is clear
drink 2 cups (500 mls) of fluid for every pound lost Any weight change during exercise is fluid loss, not fat loss.
Along with your fluid intake, WHEN you eat also has a significant impact on whether you have some reserves left over at the end of the day.
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Canada
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