Mum Nature’s June heatwave experienced by many of us stimulated my log entry for proper hydration. So very important – Yes?
As some know – too much of a good thing is NOT wonderful (pardon me, Mae West). Isolated folks have died from OVER-hydrating in aerobic distance events. Hyponatremia is that rare occurrence of too low sodium from too much hydration.
Putting that outlying, scary fact aside – let’s remember that dehydration of ONLY 1-2 percent or so of your body weight is often an early and prominent sign of fatigue before, during and post- aerobic exercise.
I offer these Medicine Net guidelines -> http://www.medicinenet.com/script/main/art.asp?articlekey=79674
Simple things can be hard – yes? Like ingesting 128 ounces of water a day. But then think about it – a 150 pound person has over 80-90 pounds of water in it; and about 4% of TOTAL Body Weight is exhaled / expired / secreted daily. The Math is pretty simple for even a sedentary person – that’s about 6 pounds of water gonzo even before you exercise. See http://foodsafety.hubpages.com/hub/Hunger-or-Hydration-What-is-Your-Body-Really-Asking-For
What is a Layperson’s quick assessment of hydration/dehydration?
One’s urine color (DO peek before you exercise heavily). If DARK – DRINK! Note: You may have some temporary colorations after taking multi-vitamins. Yet the watery bottom line is that Dark is NOT good unless you want to be tired and underperform.
So what about carbo / electrolyte supplements for exercise? A rule of thumb I follow is that plain old water is fine for aerobics of 30 minutes or less (and I’m a sweat hog). When I do sip enhanced water – I drink variants with a tad of protein.
And to close out my Water, Water entry today – I thank the folks @ http://triabilitycoach.com/2012/03/01/a-reference-chart-for-your-body-fat-and-water-percentages/ for this comparison of male/female body fat percentages to average total body water
Total Body Water Percentage
% Body Fate Range Normal % TBW Range
|Men||4 to 14 %||70 to 63 %|
|15 to 21 %||63 to 57%|
|22 to 24 %||57 to 55 %|
|25 and over||55 to 37%|
|Women||4 to 20 %||70 to 58 %|
|21 to 29 %||58 to 52 %|
|30 to 32 %||52 to 49 %|
|33 and over||49 to 37 %|
Drink up, avoid fatigue and enjoy your summer aerobics!