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Most people have heard of wrestlers going on fasts to lose weight in order to compete in wrestling matches. Sometimes, this means that they have to stop drinking water. This is in contrast to the time when triathletes and marathon runners were seen on television grabbing water bottles and energy gels at every station along their course to stay hydrated. It doesn’t matter what you do to reach your fitness goals. Water is vital for your body to function properly. Water is an essential part of our bodies and vital for weight loss and exercise. Many people don’t realize the importance of staying hydrated and what it takes. How important is body hydration when exercising? Insufficient hydration can lead to muscle cramps, fatigue, soreness, and muscle cramps. You must be well hydrated before starting any exercise session. If you don’t, your exercise performance could be affected if you are doing vigorous exercise that lasts more than 45 minutes. Water is the best fluid to maintain hydration until that point. After an hour of intense exercise, it is a good idea to open a sports drink that contains quick acting electrolytes and carbohydrates. You should consume 40-50 grams of carbohydrates (or more) each hour you exercise.
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Hypo-hydration (inadequate water intake), did not have an effect on maximum effort single rep strength. It also didn’t seem to have any impact on vertical jump height, jumpsquats, or anything that has to do with pure muscle power. If you do several sets of squats, you’ll see a decrease in your return on your efforts. This means that the longer you have to perform a sport or exercise, the more water will be required. Your fluid intake will be determined by how long you exercise and how much sweat you produce. Drink more water if you feel like you are having headaches or have been working out a lot. This may be what you need.
Here are some tips for hydration
1) Hydrate throughout the day prior to exercising. A minimum of one hour before your workout, drink water. Drink a little more fifteen minutes before you start your session.
2) A strength training session should not last longer than one hour. Consider having a sports beverage if your strength training session lasts longer than 45 minutes.
Fluids are essential for flushing out the kidneys and tissues. Clear urine can tell you if you’re drinking enough water. You may be dehydrated if your urine is yellow. You should make sure that your urine is not yellowed by taking a vitamin B supplement, which can also cause it to turn yellow.
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