Keep yourself hydrated for optimal performance and overall health

An important element to keep your body in good condition, your body fluid level. Without your body in good condition, your work will not be as effective and you are more vulnerable to injury.

As you exercise, your internal body temperature rises, leading to the release of the internal fluid to the outside through millions of sweat glands and increased respiration. As the high temperature of evaporation of sweat from your skin, heat is taken with it, causing your body to cold.

That regulate the internal temperature is essential to maintaining good health, but also loses much of this liquid can also be problematic. Activities during the period may lead to a loss of 3 liters of fluid per hour. If you lose more moisture, the performance of your body decreases.

Your cardiovascular system in May also suffer from loss of excessive moisture, such as dizziness, muscle cramps and even heat stroke can result.

Professional experts recommend that you regularly replace water and electrolytes (including sodium, potassium and other minerals) to drink a sports drink (like Gatorade, Powerade, etc.) before, during and after training. How you drink sport depends on your body weight and type, you tend to sweat, the outside temperature you are working, and other variables, but here are some general guidelines to follow.

You should drink around 18 ounces (0.53 liter) a few hours before your training, then another 10 ounces (0.3 liters) of about 15 minutes before the warm-up routine. For every hour you work, you should drink at least 30 ounces (0.89 liter) of all hours worked. Finally, after cooling for several minutes after your training, you need another drink 20 oz (0.59 liter).

You should avoid drinks containing caffeine while re-hydrating, if indeed they have lost fluid due to the fact that they have a diuretic effect on the body. You should also avoid drinking alcohol for at least a few hours after a training effort, and not only alcohol contain many calories, it can also be a good cooling rate as your body changes.

You should avoid sports drinks large quantities of sugar, if you have a lot of calories you burned in your workout. Too much sugar can unbalance the cardiovascular regulation after a vigorous workout. This means that you should limit your consumption of soft drinks, fruit juice concentrates. You can also limit your consumption of diet soft drinks, because they have a high level of carbon dioxide, which is not ideal for a better valuation of your workout.

You must look for drinks that replace magnesium (about 100 mg per liter), sodium and potassium. Sodium and potassium are essential for the proper functioning of the heart and regulate cellular electrical activity.

Isotonic drinks are excellent replacement fluids because they are designed to closely match the body's natural levels of vitamins, minerals and enzymes, allowing the body to absorb more easily, and as a result, more rapidly in the bloodstream, which to recover more quickly from your workout.

For proper rehydration, can you guarantee the best performance during your workouts, avoid health problems and maintain your overall health.