5 Tips for Starting a Fitness Routine

Take the dread out of getting fit! It really doesn’t have to seem like an chore to get a fitness routine going, and stick with it. You’re most likely to follow through if workouts are planned in advance and you have realistic goals that have some flexibility.


Before you get started, remember that if you want to lose weight and feel healthy, you’ll need the right foods to fuel your body. You might like 11 Top-Rated Skinny Recipes Under 275 Calories, 5 Guilt-Free Comfort Foods with Fewer Than 275 Calories, and the 7-Day Clean Eating Menu.


1. Take Small Steps

Studies show it only takes 20 minutes of exercise for the brain to release the feel-good endorphins that lift your mood. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout.


2. Schedule Your Workouts

You know how it works. If you don’t schedule something, it doesn’t happen. Treat your fitness routine like any other important commitment and give it the priority it deserves. You’re worth it!


3. Try Something New

The best way to beat the holiday fitness slump is to enjoy your workout. Let’s face it. If you hate to do a specific exercise, you aren’t going to keep it up. After all, not everyone is designed to be a runner. Don’t be afraid to try new exercises and figure out which ones work best for you.


4. Find a Workout Buddy or Group

Team up with a friend who will keep you motivated and on track for success. Fitness classes are a smart way to stay motivated, too, because you can share and receive support from other class members.


5. Embrace Weights

The ideal workout combines cardio and strength training. Yes, strength training! Women are often afraid to lift weights out of fear of developing man-muscles. However, pumping iron tightens the body while boosting metabolism for faster weight loss. Try this 4-Minute Kettle Bell Fat Blaster.

These tips for jumping into a fitness routine will help get your body back in gear now that the holidays are over.

Source

Great Home Workout Exercises For Fast Muscle

Recommended muscle building at home involves total body workout targeting the entire body; chest, back, shoulders, arms, legs and abs. One should note that people with co-existing injuries, illnesses or other condition, a doctor should be consulted beforehand to avoid further aggravation of the condition.

Equipment Needed
A barbell, dumbbells of various weights, an exercise ball, a weight bench, and an exercise mat.

Few examples of workouts to try at home:

Before starting, do a warm-up session of 5 minutes of light cardio. For beginners, start with no weight for 1 set of 14 -16 reps and upgrade to 2-3 sets of 10-12 reps with enough weights as you progress

1. Bench press (chest)

Lie on a bench, step or floor, and hold a medium-heavy barbell straight up over your chest. Bend your elbows and lower the weight until elbows are at 90 degrees. Press back up and repeat.

1. Lateral raise (shoulders)

Hold light-medium dumbbells and, keeping elbows slightly bent, lift arms out to the sides to shoulder level. Lower and repeat.

2. Barbell row (back)

Hold a medium-heavy barbell and tip forward to 45 degrees, keeping your back flat. Squeeze back to pull the weight in towards the belly. Lower and repeat.

3. Back entension (lower back)

Lie face down and squeeze the lower back to lift your chest a few inches off the floor. Lower and repeat.

4. Hammer Curls (Biseps)

Holding medium-heavy dumbbells, perform hammer curls with your palms facing each other. For added intensity, stand on one leg for a balance challenge, switching legs with each set.

5. Kickbacks (Triceps)

Bend forward, keeping back flat and abs in, and hold light-medium weights, elbows bent. Straighten the elbows to engage the triceps. Lower and repeat.

6. Deadlifts (Glutes, hamstrings and back)

Stand with feet hip-width apart, and hold weights in front of your thighs. Tip from the hips and lower weights towards the floor, keeipng your back flat and shoulders back. Return to start and repeat.

7. Static lunge (quads, hamstrings, glutes)

Stand in split stance and bend both knees, lowering into a lunge while keeping your front knee behind the toe. Lift back up and repeat before switching sides.

8. Squats (quads, hamstring, glutes)

Place a medium-heavy barbell on the upper back/shoulders or hold dumbbells in either hand. Bend the knees and lower into a squat, knees behind the toes. Push back to start and repeat.

9. Bicycle (abs)

Lie on the floor and bring the knees into the chest. Straighten the right leg as you twist the body, bringing the right elbow towards the left knee. Repeat on the other side in a cycling motion.

 Damian@FitnHealthy

Too tired to exercise ?

Too tired to exercise: Have your iron levels checked

If you already exercise and find you’re approaching your daily workout with excessive fatigue and lack of motivation, see your doctor and have your iron level checked. Your doctor can do a blood test called a ferreting level which measures your body’s stores of iron. Aerobic exercise can cause slow depletion of iron levels with iron being lost through sweating and through leakage of small amounts into the gut with sustained movements. Plus, it’s not uncommon for women of child bearing age to be iron deficient. If you’re iron deficient, iron supplementation may make all the difference in your energy levels and your attitude towards exercise.
   
Too tired to exercise: Exercise when you awaken in the morning

If you feel tired and less motivated to exercise in the evening, try setting your alarm thirty minutes early and get your exercise session out of the way before the day starts. An early morning exercise session can help to energize and motivate you for the rest of the day. Plus, you can look forward to an evening of relaxation knowing you’ve accomplished your goal. This can be a simple solution to the problem of being too tired to work out.

 Too tired to exercise: Do it anyway

Sometimes the best cure for fatigue is a vigorous exercise session. Have you ever noticed how you can walk into the health club exhausted but after thirty minutes of motion you feel energized and invigorated? There’s nothing like exercise to get your blood flowing and zap fatigue. If it’s difficult for you to get motivated to make that trip to the club, promise yourself a small reward after you finish your session if you follow through. Just make sure it’s not a jelly donut!

Too tired to exercise: Lighten up your workout

On nights that you’re too tired to work out, follow a lighter, less rigorous routine. To motivate yourself to take the first step, tell yourself you’ll only exercise for ten minutes. After ten minutes have elapsed chances are you’ll feel so invigorated that you’ll want to keep going.

Too tired to exercise: Change your exercise format

If you feel fatigued with a lack of motivation towards exercise on a particular evening, change your workout entirely and substitute something fun. Instead of walking thirty minutes on the treadmill at the club, take your dog for a brisk walk or do thirty minutes of stretches while you watch your favorite T.V. show. You can get back on schedule the next time you exercise and the variety will be good for you both physically and mentally.

Give these tips a try and soon you’ll no longer need the old excuse of being too tired to work out. Plus, you’ll look and feel like a new person

Damian@FitnHealthy

7 Ways to Boost Your Energy

Everyone would like to feel more energetic during the day.  You naturally go through periods of higher activity which contrasts with times of relaxation. 

The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!

1) Stay on a regular sleep schedule.  You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed.  If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.

2) Avoid the sugar and caffeine roller coaster.  Eat some protein and foods with a bit of fat in the morning.  The brain needs protein and the body does not store it.  You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a  handful of nuts will get you going instead of pure carbohydrates like a plain bagel. 

3) Take a 5-10 minute power nap around lunch.  Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon.  This is also effective anytime you feel yourself not concentrating, reading the same material over and over.  Give in to the urge and completely relax for a few moments.

4) Drink more water and liquids.  I know, everyone says to drink more fluids.  But most Americans are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine.  This is very stressful to the kidneys and can cause irritation to the bladder.  Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times.  Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.

5) Exercise regularly.  This is easier said than done with a busy schedule.  A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores.  Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!

 

6) A joke a day keeps the doctor away.  Seriously, laughter has many beneficial effects on the body.  The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty  laughs.  Live alone?  Get a funny movie or watch a light-hearted comedy on tv.  Nothing sarcastic or put-down, however.

7) Avoid confrontations and situations with negative people.  You know who they are.  They are not going to change but they will bring you and your mood down.  The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.

8) Take regular, daily supplements of the highest quality.  Our food and diets simply do not meet the amounts needed for maximum health.  There is a difference between avoiding nutritional deficiencies and optimum performance.

Damian@FitnHealthy

5 Myths about the Fitness Exercises

1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can't be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It's all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a 'soft' way (tae-bo, mini-triathlon, jogging, etc.).

 2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn't mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn't take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions 'cannibalize' the muscles.
  
4. Any type of exercise is good for solving your problems. What's true in this refers to some particular cases like excess of adipose tissue. This tissue can be 'melted' by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

5. You're older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it's based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

Damian@FitnHealthy

Flat Resistance Bands vs. Resistance Tubes ?

I have only ever used resistance tubes, so I was surprised to discover that there were flat versions as well, and not just flat but wide as well as narrow ones. This piqued my curiosity and I decided to investigate the subject. This article is the result of my research. 

 

   As a general rule, both types of band have pretty much the same function and are used for essentially the same things: They are both used to perform resistance and flexibility exercises in fitness and rehabilitative contexts, as they have been since the early 20th century. That being said, there are differences between the two, which are discussed in some detail below:

Flat Resistance Bands

Flat Resistance Bands range from about 1€ to more than 5 €wide and come strips of latex ranging from a few inches in length to over 5 feet long depending on the brand and the system. The wider bands are highly malleable, especially thinner, lighter ones. They come in closed loops or open strips of latex and are frequently the band of choice for Pilates exercises and for therapeutic applications, although they are not the only type of band used in those contexts. At the other end of the spectrum some manufacturers offer narrow flat band systems such as the 4€ wide looped bands offered by RTB, or the open ended 1€ wide and 6€ long flat band system by Dura-Band (99.99% latex-free), which is manufactured using a layering process.

Some users prefer the greater comfort and stability flat bands. Wide bands especially wrap more easily and more comfortably around the torso, limbs and feet when the body is being used as an anchor. Although handles may be available as accessories for these wider bands they are not necessary in many cases because they compress easily in the hand for a good grip with minimal slippage. This makes them uncomplicated to use and easy to store or transport.

Narrower bands fall s somewhere in between when it comes to comfort.. The narrower and thicker they are, the more they resemble tubes in this respect, however, all flat bands offer some degree of stability over their cylindrical counterparts: They don't roll and they tend to €grab€ on to surfaces better. 

Tubes:

Different Resistance Tubes are made using varying qualities of latex and manufacturing processes. It is important to consider the manufacturing process because cheaper tubes are not only made from inferior latex products but they are extruded in a single layer, making them less resistant than their high-quality counterparts. In addition the quality of the accessories and attachment mechanisms is generally commensurate with the quality of the band: a cheaper band usually means cheaper, more fragile components. Proponents of flat bands cite these weaknesses as further arguments against the use of tube bands, and with reason. The argument, however, is less convincing with high-end tubes.

The best quality tubes are made using a continuous dipping technology that deposits liquid latex in layers, each bonding to the next and creating a super strong and tear and puncture resistant tube. All tubes are hollow but the multi-layered versions have extremely thick walls layered in concentric circles around a hollow center of narrow diameter. Brands that offer multi-layered solutions include Elastitone, Bodylastics and Lifeline.

Anti-snap technology such as external sleeves (Elastitone) or woven chords at the center of the tubes (like Bodylastics' DGS technology) add another layer of safety, comfort and durability to the best tubes. At this level the argument that flat bands are superior because they are made of a solid, not hollow, material is rendered somewhat moot. Latex or other elastic material, if stretched beyond reason will snap eventually. The point is that no band, flat or tubular, should ever break with proper use and care. 

Depending on your personal strength and your intended use of the product you may do just fine with an extruded, single-layer product but in that case make sure you do your research and don't go for the cheapest option.

Like flat bands, tubes come in open-ended and looped but the systems are more mixed and matched and there are other options which I have not seen with bands:

Common types of resistance tubes:
Linear
Closed Loops
Figure-8
X-shaped Linear
Specialty Tubes padded for specific use ( ex: such as the c-band loop by Lifeline which comes with cushioned grips and a door attachment and works, according to lifeline, in all three planes of motion and can be used by individuals or in team based exercises )

Resistance Levels:

Although there is no standard color coding system both types of band ( flat or tubular) are generally color coded according to resistance level. The color code might be stated in relative terms (light, medium, heavy, extra heavy etc.) but good bands also come with corresponding weight equivalents. Keep in mind that that not all weight equivalents were created equal. If you really want to get a sense of a free-weight equivalent you might be disappointed. The problem is that manufacturers don't necessarily employ the same methods. That being said, good brands make take pains to provide accurate equivalents and provide information about how they arrived at their results. You will need to compare methods and decide for yourself ( these usually involve measuring resistance at some point of extension).

Accessories:

As a general rule there are more accessories for tubular bands. This probably stems from the fact that tubes can really be uncomfortable to use without some basic accessories like handles and padding. From there, additional more specialized accessories would have developed naturally. Moreover, it is also no doubt easier to attach accessories to narrower tubes than wide bands. These arguments are borne out by the fact that among flat bands it is the narrow systems, which share both some of the concerns and advantages of their tubular cousins, that seem to offer more comprehensive accessory lines. These can usually be purchased after the fact or as part of special kits put together by the manufacturer. Kits include a selection of bands and some accessories. The more comprehensive the kit the more expensive it is. There are beginner to advanced kits and sometimes sports-specific or other specialized packages are also available.

Accessories might include: handles; padding; wrist and ankle cuffs; waist, door, sports-specific and/or other attachments.

Some tubes like the Bodylastics system come with built in clips for quick changes between exercises. Another advantage with this high quality system is that several tubes can be attached in different combinations to achieve different levels of resistance. The new Dura-Band system made up of flat narrow bands also uses an innovative clip system and offers a number of accessories (for those with allergy concerns, this band has the advantage of also being virtually latex-free).

Latex-Free:

Latex sensitivity is a dangerous often life-threatening allergy for many people. Latex free tubing is available from some manufacturers but by and large your options are pretty limited. You may find more options with Flat Resistance Bands. Although I have not used it myself the Dura-Band system may be an excellent alternative as it shares many qualities with both flat bands and tubes and claims to be 99.998% latex free.

My own conclusion in the final analysis is that choosing between flat bands or tubes is a matter of personal preference. If you are looking for a super light weight uncomplicated comfortable solution to supplement your fitness routine, Pilates training or add some variety to your weight training, you might choose the wide flat bands ( ex: Thera-Band, Ailyo, etc). If you want a comprehensive, stand-alone system, to engage in sports-specific exercises, or you simply like to work with as many options as possible 

 

Damian@FitnHealthy

PASSIVE VS. ACTIVE RECOVERY: WHICH IS MORE EFFECTIVE?

Feeling sore? If so, you might not feel like moving, but in general that’s not the best thing. Passive recovery means stillness and inactivity. By contrast, active recovery means being active in a way that promotes recovery rather than intensity. But which type of recovery is better?

To effectively answer that question, let’s first examine soreness in a user-friendly way. In general, there are two types:

That general sense of heaviness or tiredness in muscles that let you know you did something challenging but this feeling is not painful, and does not limit your movements.

An intense soreness and discomfort during movement that almost makes you regret exercising in the first place. This type of soreness is a sign of severe damage.

Many people—especially people who love intense exercise—mistakenly keep chasing soreness #2, but the soreness described in #1 is the sweet spot of exercise intensity. You can tell you did something valuable, but you still feel good while your body recovers.

One more time, just so we are clear: Soreness #2 = bad. Soreness #1 = good.

NOW FOR RECOVERY.

The day after some spirited sport play or a tough workout, you may rise feeling sluggish and is if your limbs are made of concrete. This is never a good feeling. But you’ll notice that after you’ve been up and moving for a few minutes, you’re feeling a bit better. You may not feel like moving much, but it’s likely a good idea.

Passive recovery involves doing almost nothing and is only warranted in the case of certain types of injury.

Active recovery, however, can include any of the following:

Massage – either self-massage or professional

Mobility exercises – moving through a full range of motion, but avoiding long holds as in stretching

General light physical activity – something in between passive rest and a workout

Whether by the skilled hands of a professional or from using the many terrific tools and methods for self-massage on your own, massage can enhance recovery by increasing circulation. Our bodies are like large skin bags full of water. When we compress a part of the body, we squeeze out “old” fluid that carries the waste products of muscle breakdown. When we release that pressure, fresh blood comes in to deliver the nutrients and warmth to help with repair and rebuilding.

Mobility exercises use the full range of motion around a joint to pump more blood through the muscle. This allows you to enhance blood flow to all the muscles surrounding a joint without overloading any of the muscles because most mobility exercises are simply unloaded or performed using minimal body weight.

The most important type of active recovery is general light physical activity. Because there is a wide range of abilities and current fitness levels among people, defining “light” in clear terms is difficult, but you can think of it as any physical activity that increases circulation without introducing muscular challenge.

For example, take a walk, toss a ball around, go for a light bike ride, kick a ball around, fly a kite—whatever enhances blood flow without bringing a big challenge to the muscles will fulfill the requirements of this type of physical activity.

Side note: Ice baths or contrast water therapy (alternating between cold and warm water) are sometimes employed as a recovery strategy. The research is mixed on the benefits of these strategies, with some studies finding them to help and others finding them to increase soreness perceptions following strenuous exercise. I don’t typically recommend people try these, but if you have tried them and found they work for you, then carry on.

Muscles and joints love circulation. And they really love it when they need more of it. And they need more of it when they are recovering from a challenging workout.

The next time you’re feeling crushed after a hard workout, remember that difference in feeling you get when you awake stiff and then feel better after getting up and moving for a couple of minutes. That simple and common reminder is all you will need to know that a little moving brings the blood and the circulation is what you’re really after—not the soreness.

Source : Jonathan Ross Health and Fitness Expert| ACE

Water And Exercise

The human body is made up of over 75% of water, and as we all know, we cannot live without water.  The fact is, we can only survive for a total of 3 days without water. Water has however, been replaced in most diets by soft drinks and other sugar sweetened refreshments. 

 

 Keep in mind that water is a healthier and necessary for leading yourself towards a better health and longevity.

Your own personal need for water can vary greatly due to exercise, weight, and temperature.  Research has proven that over 2/3 of adults don't get the water they need on a daily basis.  By drinking water on a regular basis you can replenish your body and keep it well hydrated and functioning as it should be.

A majority of us wait until we are thirsty before we drink water.  Keep in mind, this way isn't a
reliable gauge of the water needs for the body.  By the time you are thirsty you have already lost two
of more cups of the body's water supply.  Therefore, drinking water regularly is much better than simply waiting until you are thirsty.

It is very important that you don't substitute beverages with alcohol and caffeine for water.  The
reason behind this is that those types of beverages act as a diuretic and can cause you to lose more
weight through increased urination.  You may think and feel as if you are getting more water through
these beverages, although the fact is that you are letting it go almost as fast as you consume it.

Anytime you exercise, you need more water. Due to perspiration, your body will lose quite a bit of
water.  For each pound lost due to exercise, you need to drink 2 cups of water.  Even when you lay down to sleep, your body loses water.  By drinking a glass or more of water before you go to sleep, you can wake up with your body functioning as it should be.

 

 

It should become more obvious that when you are sick you'll need more water than any other tine.  When you get a cold or the flu, your body can become dehydrated quite quickly.  You can help to prevent this by drinking more water at times when you become sick.

There are several mixed opinions as to whether purified water will actually provide benefit.  This
is a subject you should explore yourself as you determine the best type of water for yourself. 

Always make it a habit to drink water on a daily basis.  You should keep a bottle of water with you
at all times and drink it throughout the day.  You should also teach yourself to drink water instead
of other beverages that don't replenish the nutrients your body needs.

Damian@FitnHealthy

The Importance of Fluid Replacement During Exercise...

Your body is so efficient at many processes, but needs water to do most of them. One of the greatest ways we lose fluid from our bodies is through sweat. Our bodies try to cool themselves by dissipating heat during exercise in warm or hot weather in the form of sweat. This causes changes in the amount of water and electrolytes a person has and can affect athletic performance and health.

To maintain optimal fluid balance, you need to replenish the fluid losses. The rate of fluid loss during exercise is affected by duration, intensity, temperature, wind, humidity and how much or types of clothing you are wearing. Between different sports the difference in losses can be significant, as well as the differences between people with varying fitness levels. Due to this fact, there are not specific guidelines for fluid replacement.

As your muscles become more active, metabolic heat is transferred from the muscles to the blood and then to the body's core. This causes physiological adjustments that transfer heat from the core to the skin to be released and cool the body. When the weather is colder, or less humid, the amount of sweat your body loses is small in comparison to when there is a higher heat stress. If sweat is not able to evaporate from the body and drips, your body is signaling that a higher sweat rate is needed to achieve the necessary evaporative cooling. Increased air motion (wind) can assist the evaporation and minimize the amount of sweat being dripped.

When you live in a higher temperature area your body acclimatizes to the weather and you are able to achieve higher and more sustained sweating. If the area is humid, causing wet skin, or if your body is dehydrated, your sweating rate is curbed. How much electrolyte loss occurs is dependent on the concentration of electrolytes in the sweat and how much fluid your body is expelling. If you are dehydrated, your body can cause the concentration of sodium and chloride loss to increase, but your body is not better able to reabsorb these electrolytes. As you acclimate to temperatures, your body is better able to reabsorb chloride and sodium, and generally reduces the sodium concentrations in sweat.

If you are an athlete training or heavily exercising, you may want to monitor your body's weight changes during exercise to calculate how much fluid you are losing. From there, you can determine how much fluid you need to replenish your body. Weigh yourself naked early in the morning and after urination to determine your baseline, and then after a specific time of exercise. Subtract your body weight after your workout from your pre-workout weight, and subtract any urinary loss. If you drank beverages during your workout, this also needs to be added in.

Physiologic stress increases when you are dehydrated. You measure physiologic stress by core temperature, heart rate and perceived exertion. The more water you lose, the more physiologic strain is experienced by your body. This impairs both mental and aerobic performance. Your aerobic performance decreases when you're dehydrated because of the increase in your cardiovascular strain, core temperature, need for glycogen, and changes in your metabolic functions. This affects your ability to concentrate, do skilled tasks or strategically plan. You become at risk of heat exhaustion and/or heat stroke, skeletal muscle cramps, or in some long endurance events, hyponatremia.

Fluid Replacement

Prior to exercise, hydrate so that you start physical activities with normal hydration and electrolyte levels. Normal hydration is achieved when there has been adequate time since last exercise session and enough beverages consumed. Consuming liquids hours before you start exercising ensures that your urine output and body functions have returned to normal.

During exercise, monitor how you feel. If you are exercising at a high intensity for long periods of time, monitor weight changes. Consuming drinks that contain electrolytes and carbohydrates can be beneficial for some activities, dependent on the intensity and duration. Sodium in these beverages works to stimulate your thirst, carbohydrates for energy and general electrolyte replenishment.

After exercise, make sure to replace fluid and electrolyte losses by consuming regular meals and beverages over the next 24 hours. If you plan to exercise again sooner than that and feel significantly dehydrated, more focus will be needed to achieve rehydration. Drink 1.5 liters of fluid for every kilogram lost or 24 ounces for each pound. This rate of 150% of sweat losses is required because of the additional urine output that will occur from increased intake.

Some people find it hard to drink enough water to meet their needs. Beverages that are flavored, cooled and containing sodium may enhance the voluntary intake. Another trick is to fill up liter bottles (like soda pop bottles) with your daily fluid needs every morning and put them in your refrigerator, so you can visually see how much you need to consume and easily track. Dehydration can have serious side effects, so always work hard to make sure you are consuming enough fluids. 

Source : Emily Delacy