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Want to perform your best? Drink up these healthy tips on proper hydration.
When you’re at play, you need to sweat. It helps your body stay cool. But, when you sweat, you lose sodium chloride and potassium as well as water from throughout your whole body. That includes your blood, heart and entire cardiovascular system.
If you are even mildly dehydrated, you strain these body parts causing your heart rate to rise. This limits your body’s ability to transfer heat from the muscles to the skin surface where heat can escape.
Sweat rates vary from 0.5-3.7 liters/hour, depending on exercise intensity, weather conditions, clothing, ability to acclimate to high temperatures and individual factors for each athlete. Everyone sweats differently, so it’s hard to say exactly how much fluid you need to replenish your body.
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Jonathan Chappell, MD, a sports medicine expert with Wake Orthopaedics offers these simple solutions to stay hydrated.
If you work out for an hour or less, drink water throughout your workout.
The ideal fluid is a carbohydrate-electrolyte drink (sports drink) that both replaces fluids lost from sweating and provides carbohydrate fuel.
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