HEALTH - ~ Staying hydrated is the mantra to work on this season.

How precious is water? Probably the most precious, because there is no
meaningful form of life without water. Our body's dependence on water
is reflected in the fact that a person can live many days without food
but can't survive more than three days without water.
In summer staying adequately hydrated is vital. A person approximately
needs two-three litres of water a day. But this is lost throughurine,
breathing, sweat andstools. While staying hydrated is essential for
everyone, it is particularly important for those who exercise. Water
is the most important nutrient for exercisers; it regulates body
temperature, helps lubricate joints, helps blood transport nutrients
and removes toxins and waste from the body.
While you workout:
Do not wait till you get thirsty; thirst is an indication that you are
already on the way to dehydration.
Make sure you have 250-500 ml of water 20-40minutes before your workout.
Carry a sipper and take a mouthful every five minutes without
disturbing your workout. This will improve performance.
Drink plenty of water post workout.
Cold water will empty the stomach faster and get easily absorbed than
hot orregular water. Cold water will also help bring down core
temperature that increases during exercise.
If the intensity is high or if the duration of the workout is more
than 60 minutes it's always better to go in for a drink with
electrolytes to maintain the body's fluid-electrolyte balance.
Given the wide variability in climatic conditions; individual sweat
rates, and duration and intensity of activity, it is difficult to
generalise about hydration. But there are two simple methods to check
your level: Weigh yourself before and after exercise. This will help
to know how much you've lost. And, make sure that your urine is clear.
The onlyexception is the first time in the morning, which can be a
slightly yellowish. Remember some supplements/medication may darken
the colour.
While a moderate amount of caffeine will not do much harm, alcohol
sure does. Alcohol has a diureticeffect, meaning it removes more water
from the body leading to dehydration. So it cannot be considered as
fluid intake. It also interferes with muscle recovery.
Dehydration can also decrease performance significantly. Studies show
that athletes who lose as little as two per cent of their body weight
through sweat have a drop in bloodvolume. This causes the heart to
work harder to circulate blood and also leads to muscle cramps,
dizziness, fatigue and otherheat-related sickness.
Last but not the least, water is the single most important measure to
prevent kidney stones; of which there are an increasing number of
complaints these days.
So be good to yourself; drink plenty of water to replace lost fluids
and enhance metabolic functions. While just plain water is fine you
can also hydrate yourself with fruit and veggies like watermelon, musk
melon and cucumber. And can anything beat our nimboo paani and lassi?
So let's find the nearest watering hole and say cheers (to a glass of
water).

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