Exercise is one effort to maintain body health. But make no mistake, this healthy activity should still be done in the right way. One that must be considered is to keep the fluid needs remain met.
You need to know, meet the needs of body fluids every day is very important to:
- Helps you maintain a balance of body temperature.
- As a joint lubricant.
- Helps to remove toxins from the body through urination, sweat, and bowel movement.
- Keep the spinal cord, and other soft tissues of the body.
Meet the needs of body fluids not only by drinking water alone. You can also do so by eating fluid-rich foods, such as meat soup, or watermelon.
Needs fluids during exercise
Exercise makes the body's fluids increase. To comply, you must drink before, during, and after exercise. Here's the dose of fluid requirement you can make:
- 1-2 hours before exercise, drink approximately 450-600 mL of water.
- 15 minutes before starting exercise, drink approximately 250-300 mL of water.
- During exercise, drink approximately 250 mL of water every 15 minutes.
You may need to drink more, especially if you are exercising outdoors that have hot weather.
In addition to paying attention to the above, you are also advised to weigh the weight before and after exercise. Therefore, every 0.5 kg of reduced weight should be replaced with 470-600 mL of fluid. That is, when you are experiencing weight loss after exercise, means you have to drink more in the next exercise.
Should drink a special drink to meet the needs of fluids during exercise? Not unless you exercise for long periods of time. If you only exercise less than 1 hour, then the need for fluids can be met only by drinking water.
Now you already know the approximate fluid requirement that must be fulfilled while exercising. Do not forget to do it, so the sport you do gives maximum results!
source: klikdokter.com
source: klikdokter.com
