Whether you’re an athlete or simply exercise for recreation, it’s very important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
How much water should I drink while exercising?
- Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
- Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
- Drink 8 ounces of water no more than 30 minutes after you exercise.
What is Detox Water?
Detox water is water that has been infused with the flavors of fresh fruits, vegetables or herbs. It’s sometimes referred to as fruit-infused water or fruit-flavored water.
You can make detox water at home in lots of different ways, using any combination of fruits, vegetables and herbs that you like.
Because it’s made by infusing flavor, rather than juicing or blending, detox water contains very minimal calories. That makes it a popular drink for detox regimens like the “lemon detox” or “master cleanse”.
Detox water is also often recommended in weight loss plans, especially in place of high-sugar drinks like soda and fruit juice.
Making detox water at home is very simple. All you need is water and a selection of fruits, vegetables and herbs. You can find many recipes on the internet.
Detox water is said to have many health benefits, including:
- Weight loss.
- Toxin removal or detox.
- Balancing the pH of the body.
- Better digestive health.
- Boosting immune function.
- Improving mood.
- Increasing energy levels.
- Improving complexion.
The exact properties of detox water will vary depending on the ingredients you use and the strength of the infusion.
Water is all that is needed to stay hydrated. However, if you are exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time.
Sports Drinks are often high in calories from added sugars and may contain high levels of sodium so choose them wisely. Also, check the serving size. One bottle may contain several servings. Some sports drinks contain caffeine. If you consume a sports drink that contains caffeine, be careful not to add too much caffeine to your diet. Caffeine may cause a diuretic effect on your body. This means that you may have to urinate more often.
Symptoms of dehydration can include the following:
- Dizziness or lightheaded feeling
- Nausea or vomiting
- Muscle cramps
- Dry mouth
- Lack of sweating
- Hard, fast heartbeat.
There are 20 different amino acids that make up the thousands of different proteins in the human body. Out of 20, nine are considered essential amino acids, that means it cannot be made by your body and must be taken through your diet.
Out of the nine essential amino acids, three are the Branched-chain amino acids (BCAAs): leucine, isoleucine and valine.
“Branched-chain” refers to the chemical structure of BCAAs, which are found in protein-rich foods such as eggs, meat and dairy products. They are also a popular dietary supplement sold primarily in powder form.
Benefits of BCAAs:
- Increases muscle growth
- Decreases muscle soreness
- Reduces exercise fatigue
- Prevents muscle breakdown
STAY COOLER! STAY HYDRATED!