The holidays are over. Did some of your holiday celebrations and festivities find you carrying more weight than usual? As a result of those extra pounds, you may have listed losing weight to the top of your 2019 New Year’s resolutions. If you gained weight and plan to exercise more in 2019, Ortho Sport & Spine would like to remind you of a few important things to remember.
Memorial Day weekend is over. Summer has started! To ensure safety and optimal performance make sure you stay hydrated when exercising. This is the basic tenet of good nutrition and general health - especially in warm, southern climates i.e. Atlanta, GA.
60% of the human body is water. Optimal hydration is engine that drives us to perform at a high level with any sport or daily exercise.
Intensity and duration, breaks and sweat rates, and any medical conditions with specific recommendations from your doctor will likely affect these numbers, but this is the recommendation from the American Council on Exercise on how to maintain optimal hydration. Weigh yourself before and after you exercise. Although water is the primary method of rehydration, sports drinks can be incorporated before, during, and after exercise in order to maintain fluid balance.
- 2-3 hours before exercise = 17-20 fl oz of water (500-600 mL)
- 20-30 minutes before exercise = 8 fl oz of fluid
- Every 10-20 minutes = 7-10 fl oz
- 30 minutes after exercise = 8 fl oz
- 16-24 fl oz for every pound of body weight lost during exercise
Post Workout rehydration should include water to restore hydration status, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration. The best fluid to drink after exercise to replace fluids that are lost via sweating may not be water. Sports drinks with carbohydrates in the rehydration solution may improve the rate of intestinal absorption of sodium and water, and aid in replenishing the glycogen stores. Replenishing the glycogen stores can enhance performance in subsequent exercise sessions. It is important to keep in mind the recommended daily values for carbohydrates and to not exceed those limits while rehydrating.
5788 Roswell Rd NE
Atlanta, GA 30328
Phone: (678) 752-7246