Dehydration During Exercise
However, when doing this sport there are many things that we must pay attention to, one of which is the benefits of water for the body. Remember, about 70 percent of our body consists of fluids. Therefore, do not let the body lack fluid intake because it can cause a series of health problems.
The amount of water that must be consumed during exercise is not complicated. When you want to exercise you need to drink a few hours before, during, and after exercising. How about the dose? About four hours before exercising, the body needs to drink at least half a liter of water. Then, drink again two hours before the exercise starts as much as 250-350 cubic centimeters (cc) of water.
Well, during exercise you are also required to drink again to restore body fluids. Unfortunately, this is often forgotten by many. In fact, at least the body will sweat at a rate of half to two liters per hour. Therefore, drinking fluids is very necessary to prevent dehydration. Approximately at least the body needs 100–200 milliliters of water every 15–20 minutes.
While the dose after exercising is different again. In fact, it is recommended that you weigh yourself before and after exercising. The goal is to find out how much weight you lose during exercise. This is because every 0.45 kilograms of weight lost needs to be replaced with 500–600 milliliters of water.
In addition to the explanation above, here are the measurements of water consumption after exercise according to the American College of Sports Medicine (ACSM).
- 500–600 cc of water four hours before exercise.
- 250–300 cc, 10–15 minutes before exercise.
- 100-250 milliliters, every 15-20 minutes if exercise is less than one hour.
- 600-700 cc after exercise gradually if there is a decrease in body weight of 0.5 kilograms
Don’t Choose Ice Water
Drinking ice water (average ice water temperature is 1–4 degrees Celsius) after a workout may seem attractive, but it is not the best option. The problem is, it’s not that the ice water will “shock” the body as many people think. However, this has more to do with the body’s optimal temperature to absorb water.
We recommend that you choose cold water over ice water after exercising. Because, the benefits of cold water are absorbed more quickly by the body. The reason is, cold water can pass through the stomach to the small intestine quickly, so that absorption is maximized. Whereas iced water is difficult, it only makes you feel even more thirsty.