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Exercising over long periods depletes your hydration level, which can
affect your physical performance. Drinking water boosts your hydration level to help you maintain your athletic edge. And, of course, the better tasting the water the more you will enjoy drinking it.
Before exercise, drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well-hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise, drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
After exercise, replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise - your body temperature rises, and you still lose water through perspiration and respiration.)
It is essential that you are aware of the warning signs of dehydration and heat stress. Early signs include fatigue, light-headedness, appetite loss, dark urine with a strong odour, flushed skin and heat intolerance. Severe signs include difficulty swallowing, sunken eyes and dim vision, stumbling, painful urination, clumsiness, numb skin, shriveled skin, delirium and muscle spasms.
It's never a good idea to run low on H2O. Are you drinking enough water?
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Clear Mountain Spring Water · USA
(1-800) 467-1133 or 664-6700 · FAX (501) 664-8860
For questions or comments, please contact us.
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