Causes of Upper Back Pain and How to Overcome It

Keeping the body hydrated by getting enough water while exercising is very important. The reason is that fluid intake has a major influence on performance, safety, and comfort during exercise.

Each person's water needs when exercising can be different. This depends on many factors, such as age, gender, weight, health condition and the type of exercise you do.

Causes of Upper Back Pain and How to Overcome It

The Importance of Adequate Water Needs When Exercising

When exercising, your body fluids will be lost through sweat. If it is not balanced with adequate water intake, you can become dehydrated.

Only by losing 2% of body fluids, our physical performance has been disrupted. Especially when exercising in a dehydrated body, you will more easily experience fatigue, muscle cramps, dizziness, palpitations, increased body temperature, and difficulty concentrating.

On the other hand, a well-hydrated body, before, during , and after exercise will support physical and mental condition. Because with the fulfillment of fluid needs, the performance of various systems in the body, such as body temperature regulation, blood circulation, muscle work, and mood will be better.

Thus, you can do things better. exercise effectively and the results obtained will also be maximized.

Amount of Water Requirements When Exercising to Meet

Although the fluid needs of each person can be different, there are general guidelines regarding the amount of water that must be met before, during and after exercise, namely:

Before exercising

Here are recommendations for fluid intake before you exercise. exercise:

  • 500−600mL (2−3 cups): 4 hours before
  • 250−350mL (1−2 cups): 10−15 minutes before

While exercising

When exercising, it is recommended that you drink 100−250mL of water (1/2 –1 cup) every 15−20 minutes.

When you complain a lot sweat while exercising or doing outdoor sports in hot weather, you need to drink more than the recommended amount above.

After exercising

You are advised to weigh before and after exercise to calculate the water needs that must be consumed to replace weight loss due to loss of body fluids, not fat.

Every 0.5 kg of body weight lost after exercise, you need to replace it by drinking 3 glasses of water (600–700 ml).

How to Hydrate the Body While Exercising

In addition to water, the body's fluid needs can be fulfilled by consuming various types of beverages, such as milk, tea, coffee, or soda. However, these drinks are not recommended to be consumed in excess because they usually contain high calories and sugar content.

In addition, tea, coffee, or energy drinks usually contain caffeine which has diuretic properties. This effect can make you urinate more often. Therefore, when exercising, you should consume mineral water, because this drink can hydrate the body without providing calories or sugar intake. . In addition, consuming mineral water can also replace electrolytes that are lost from the body when you sweat.

However, it is important for you to remember that choosing mineral water that is safe for consumption should not be arbitrary. There are several criteria that need to be considered, such as:

  • The water is tasteless, colorless, odorless and does not contain (contaminated) harmful substances.
  • The water source is protected, so that the water is free from pollution and the quality is maintained.
  • The mineral content is maintained.
  • The process is carried out according to health standards, which has passed strict quality checks and has been certified by BPOM.

To ensure that your fluid needs are being met properly, you can check the color of your urine. If your urine is colorless or light yellow, it means you are still well hydrated.

On the other hand, if your urine is dark yellow, this could be a sign that you are dehydrated. Be aware of symptoms of severe dehydration, such as dizziness, weakness, feeling very thirsty, to organ system disorders, because this condition must seek medical attention immediately.

If you experience symptoms of severe dehydration, immediately consult a doctor. In addition, you can also consult a doctor if you still have questions regarding how to meet your water intake during exercise or the amount of water you need according to your conditions and needs.

Label : Health cat_Health

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