|Whew, it's hot out there!
While exercising, it is imperative to drink a
sufficient amount of water to replace the fluids and nutrients that
were lost through sweating. This is particularly relevant when
training in the heat. If the fluids in the body are not replaced,
your athletic performance will be negatively affected and in extreme
cases, serious injury and/or internal damages can occur.
Sweating assists in maintaining a normal body
temperature. The evaporation of the sweat cools the skin and lowers
the body temperature. Sweat is made up of mostly water with a small
amount of sodium and other trace minerals. To replace the fluids
lost in your body, plain, cool water is the best choice. Drinking
water before, during and after training, will assist in the
prevention of dehydration and will also enhance your performance.
It is best to drink water that is cool, (around 40
degrees F). Other drinks, such as juice, milk and soups will give
you some fluid replacement, but may cause irritation in the
intestinal system. Also, drinks such as coffee, tea, alcohol and
some soft drinks could have a negative effect as they act as a
diuretic and increase fluid loss from the body. Drink extra water
one to two hours before exercising to promote hyper- hydration and
drink 3 to 6 ounces every 10 to 20 minutes when training to maintain
a good reserve of fluids.