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Seniors Strongly Advised to Drink Water Before, During and After Workouts
from: Pat MoauroStaying hydrated during a workout is highly important because dehydration can lead to serious consequences.
During an exercise session, heat builds up in the muscle groups and causes the body's temperature to increase. The body tries to cool itself by sweating. The evaporation of sweat from the skin helps support a lower core body temperature.
However, sometimes this process isn't an adequate way to cool, due to factors like moisture and humidity. As a result, the body continues to sweat, causing more fluid loss. The only way to replace this fluid loss is to drink more fluids. Dehydration has a number of serious consequences, including a decline in workout effectiveness. The fluid lost through sweat originates in blood plasma, which transports red blood cells. The cells hold oxygen, which is essential for muscle performance.
As dehydration sets in, this lessens blood capacity and depresses the blood's ability to carry oxygen. Persisting in a workout while dehydrated can cause a dip in blood pressure, dizziness, nausea, or fainting, essentially the symptoms of heat exhaustion. Continuing past this point may cause heat stroke. If heat stroke occurs, the body temperature rises. During heat stroke, the body no longer sweats.
Serious consequences like seizure, coma, and death can result from untreated heat stroke. As well as carrying oxygen to muscles the blood carries it to the brain and other vital organs. Symptoms of dehydration include thirst, infrequent urination, fatigue, and dry skin. Seniors are particularly susceptible to dehydration for several reasons. As people age, the skin thins. This makes it more likely to lose fluid, which leads to dehydration.
Medications seniors take on a regular basis can also make them more prone to this condition. Aging bodies also contain less fluid than younger ones do, with seniors having a decreased thirst sensation. This makes it more likely they'll be prone to dehydration. Kidney efficiency may be compromised which also increases risk. Some seniors even limit their fluid intake because of incontinence. Moreover, many seniors are unaware of these risks and don't carefully monitor fluid intake.
Fortunately, dehydration can be presented in a number of ways. To ensure you get enough water during a workout, consume eight ounces of water every fifteen minutes while exercising. While that sounds extreme, it's necessary to keep fluids in the body. If you're unable to drink that amount, it's okay to take in smaller quantities every ten minutes.
These recommendations should be followed at all times, not just while exercising outdoors in the summer. It's still possible to lose extensive fluids during an indoor workout in the cool air. Fluid loss of any kind leads to dehydration. Avoid stalling and waiting until the thirst hits to start consuming water. Thirst originates in the brain. The hypothalamus examines the amount of salt contained in the blood. As blood volume lessens because of sweat, the salt count goes up, and the body receives the alarm to start drinking, but by the time the body gets that indicator, dehydration has already occurred.
You can tell you're drinking enough water if your urine isn't yellow. Clear urine indicates an appropriate level of hydration. It's important to continue to consume water after the workout. Remember that drinks containing caffeine only help to cause dehydration. These drinks cause quick loss of fluid, so it's probably a good idea to consume an additional glass of water for each caffeinated beverage you consume.
This is also true of beverages that contain alcohol. Drink water before, during, and after your workout. Overall, you should consume eight glasses of water per day whether you work out or not. If you work out, consume at least 22 ounces of water for each hour of exercise you engage in. If you plan to exercise for more than one hour, you should drink a sports drink to hydrate. Avoid high-protein diets. If a diet gives your body more than 1.8 grams of protein per kilogram of body weight per day, this will increase the frequency of urination and lead to dehydration.
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