Staying Hydrated
Did you know that water makes up more than half of your body weight? This is why staying hydrated is so important; water is used in the body to maintain temperature, remove waste and lubricate joints. However, while working out we lose water from our bodies and these important functions can be hindered. There are several factors that affect the amount of water lost during exercise including room temperature, the amount of sweat lost, and the duration and intensity of the exercise. If we exercise in a temperature that is too hot we lose water through sweating and if we exercise in a temperature that is too cold we can lose our ability to recognize fluid loss. Our bodies naturally sweat to help control our body temperature. If we exercise at a high intensity for too long without rehydrating we can lose too much of the water that our body needs. If the body is allowed to become dehydrated it can suffer from a loss of blood volume that causes the heart to pump harder to circulate blood. Some side effects to lowered blood volume can include muscle cramps, dizziness, fatigue, and heat illnesses.
There are several great ways to keep yourself hydrated while working out including carrying a water bottle around with you; take a quick drink of water in between exercises. Before beginning a workout it is recommended to consume about a cup of water to prepare your body for the workout. After a workout, about two cups of water for every pound lost during exercise should be consumed. When rehydrating your body the best choice is almost always water, but if you are an endurance athlete you may need to replace any sodium lost with a sports drink. Therefore, everyone is different in his or her rehydration needs but the most important thing is to stay hydrated before, during and after exercise.
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About the author
Dwayne Wimmer founded Vertex Fitness Personal Training Studio in 2001, excited to bring a new concept about personal training to the people of Philadelphia’s Main Line in Pennsylvania. Driven by knowledge and results both, while a strength coach at Villanova University, he worked closely with world class athletes such as Brian Westbrook, formerly of the Philadelphia Eagles, on strength training and conditioning for optimal performance. Dwayne’s client base extends much further than world class athletes. Along with athletes, he works with adolescents to seniors, and he’s a highly acclaimed and sought out personal trainer who has received numerous awards, such as Best of the Main Line Personal Training Studio and Best Main Line Personal Trainer. A graduate of Missouri Western State University, Dwayne has a Bachelor of Science degree in Physical Education, with an emphasis in Coaching. Aside from personal training, he’s spent time as a physical education teacher, strength and conditioning coach, and a football coach, but has found his passion and home in the fitness industry, inspiring and reaching out to others. As a strong believer in continuing to learn, Dwayne has also taken classes at East Stroudsburg University toward a Masters Degree in Sports Management. He can add author to his list of accomplishments, having created a chapter in the upcoming book The Soul of Success with Jack Canfield, renowned for the Chicken Soup series. To get to the point where he is now, Dwayne has always been thankful for the support of his father, a man who always believed in his mission and saw the need for what it was that Dwayne envisioned. During his free time, Dwayne is an avid motorcyclist who enjoys viewing the amazing landscapes and finding good restaurants to enjoy that are off the beaten path. He also takes advantage of opportunities to travel and experience many other cities while attending fitness seminars and giving presentations about the industry he is so passionate about. As a way to give back to the community that has been a part of his entire life, Dwayne has created Vertex Fitness PUMPED (People United Making Progress through Education and Donations), which provides support to area non-profits through a community-wide outreach effort. At this time, they help three non-profits per year in the Philadelphia area. For more information from Dwayne, you may contact him at (610) 525-6604, dwayne@vertexfit.com