Proper Hydration for Professional Athletes and Active People
Water is unquestionably the most important nutritional tool for athletic people. People who are physically active know that proper hydration is a vital tool for them to perform at their best; especially for the professional athletes who regularly spend hours of practice and even more as their competition nears. And by proper hydration, we mean getting the right amount of water before, during, and after their event. The amount of water an athlete needs varies based on his individual needs, depending primarily on the intensity and duration of his workout as well as other factors ranging from temperature, humidity, and altitude, to age, gender, height, and weight.
Water regulates body temperature especially during intense physical activities; it also lubricates the joints and help transport nutrients to keep you healthy. Lack of hydration can lead to muscle cramps, dizziness, lack of focus, and easily fatigued.
Athletes should weigh themselves at the same time every day before and after their high-endurance events. Doing so allows them to know how much fluid they need to replace or if they're drinking too much or too little.
There are no absolute rules on how much water athletes; however, the American Council on Exercise (ACE) recommends these tips for athletes regarding water and additional fluid intake:
- Drink 17-20 oz. of water 2-3 hours before the start of exercise
- Drink 8 oz. of water 20-3- minutes prior to exercise or during warm-up
- Drink 7-10 oz. of fluid every 10-20 minutes during exercise
- Drink an additional 8 oz. of fluid within 30 minutes after exercising.
- Drink 16-24 oz. of fluid for every pound of body weight lost after exercise.
Athletes should drink water before their events, but for high-endurance sports or exercise for more than an hour, sports drinks or other fluids with sodium are better choices. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you perform for a longer period of time. This is not necessary for most recreational athletes since most diets contain enough amounts of sodium.
Make sure to choose a sports drink wisely. Also, check the serving size. They are often high in calories from added sugar and may contain high levels of sodium. Some sports drinks contain caffeine that has a diuretic effect on your body causing you to urinate more often.
It is important to drink water throughout the day, not only during high-intensity exercises as it is important to stay hydrated not only when you exercise. If you take exercise and your health seriously, might as well invest in an eco-friendly water bottle that can hold a good amount of water. And make sure to be aware of the pureness of the water you drink. It is important to complete your health journey by drinking only pure, clean, and healthy filtered water. Investing in a home water filtration system gives you that piece of mind that the water you drink is free from contaminants that may pose serious illnesses, whether you are a professional athlete or not.
No need to invest in those bulky and complicated under-sink or counter-top water filtration systems. Get an easy-to-install faucet filter like that of SJ Wave that can be installed in minutes without the need for complicated tools or professional plumbers. SJ Wave Faucet Filters reliably eliminates chlorine, fluoride, heavy metals, and other contaminants that are harmful to your health while leaving only the beneficial elements to your body. To find out more about their complete water solutions, visit their webpage.