Dehydration: How Much Water to Drink for the Most Effective Workout
A new research, published in Sports Medicine, says that dehydration may reduce strength by 2%, power by 3% and high-intensity endurance by 10% during exercising.
To avoid dehydration, the researchers recommend drinking near 250 ml of water 30 minutes before a workout to ensure the best function of your muscles, and then near 500 ml within 30 minutes after the finish.
How much to drink during the workout is more subjective, but Jo Scott-Dalgleish, a nutritional therapist, recommends up to 500 ml during a 1-hour workout.
After 90 minutes of a moderate workout, the number of glycogen stores in your body is reduced, and it’s time to start drinking electrolyte sports drinks.
Health experts warn that drinking too much water without replacing electrolytes is as bad as dehydration and may be even worse. It may cause hyponatremia, which leads to seizures, organ failure, and even death.
More information here.
According to a recent study, completed by the scientists from the Duke University Medical Center in Durham, USA, regular bedtime is important for heart health and metabolism. A team of scientists examined the sleeping patterns of approximately 2,000 adults aged...
A new study, conducted by the scientists from the University of Gothenburg in Sweden, finds that light and moderate physical activity, for example walking and swimming, may help reduce the stroke severity. The study included approximately data from 1,000 individuals...
It is very entertaining to be a sport fan. There is a big variety of sport games that are extremely interesting to follow. Moreover, it is always fun to anticipate the score and watch the enthusiasm live. One of the benefits of being sports fan is using different...read more
A new study of nearly 18,000 participants found that those with high fitness at middle age were significantly less likely to die from heart disease in later life, even if they were diagnosed with depression. Doctor's Tips: How to Stay Fit While Treating Depression Dr....read more
The warm ups are supposed to increase body temperature and blood flow so the muscles and surrounding joints become more responsive and prepared for physical activity. Although there’s a neurological element to warm-ups, most research focuses on the physiological...read more