Practical Tips for Rehydration After Exercise

Dikutip dari beberapa sumber :

1.  Jesper Bondo Medhus
     Plantagevej 7
     7120 Vejle Øst
     Denmark

2.   Info alkaline water dari : www.lifeionizers.com

Here are some practical tips helping you to become well hydrated after training and cycling races:
The first step towards a better re-hydration strategy is to measure your body weight before and after exercise.
By monitoring changes in body mass from pre- to post-exercise, you’ll get important information about your current strategy for fluid intake during exercise.
It is important to emphasize that weight loss after exercise is mostly due to fluid loss.
Unfortunately fat is not burned so quickly. Sorry baby…

Rehydration strategies for cyclists

If your body mass is reduced less than 1kg after exercise then there is no hurry to re hydrate. You’ve probably had enough fuel during training to compensate for sweating. So it is also unlikely that this minor fluid loss has any impact on your performance that day.
If your body mass loss is more than 1kg then you can benefit from having a strategy for re-hydration. Remember that when you’ve finished a workout you’ll continue to sweat for a while.

Actually you might sweat more immediately after exercise than when you are on your bike. To recover from fluid loss it is recommended to consume app. 150% of your weight loss within the following 2 to 4 hours post-exercise to restore fluid balance. The additional fluid volume is to cover up for ongoing sweating and urin loss.
If your body mass loss is more than 2kg then it is likely that dehydration may have caused a negative impact on your performance. It is also important to do your best to restore your fluid balance so your dehydration won’t have negative influence on your next training session or race.

Be aware that your loss of electrolytes (sodium) is also larger. If you have salt crystals on your skin, you should consider salt-rich foods to restore electrolyte balance.
Please notice that under normal circumstances there is no need to add sodium to your food. A traditional Western menu contains much more sodium than you need.

How to encourage fluid intake

• Make sure that recovery drinks have a refreshing temperature.
• Avoid too hot or too cold drinks may have negative influence on your motivation to re-hydrate.
• Adding flavor to your recovery drink may also encourage you to drink more.

4 Benefits you get from drinking alkaline water

Supplies essential minerals: The electrodialysis process used by ionizers concentrates healthy minerals like calcium in alkaline water. A home water ionizer also makes your alkaline drinking water safer by rejecting harmful acidic minerals found in tap water.

Counteract acidity: The best way to stop harmful acids from destroying your body is to neutralize them. The way to neutralize an acid is to add an alkaline to it. Alkaline water is the best way to do this, because you have to drink water anyways.

Fight age-causing free radicals: The minerals and hydroxyl ions in alkaline water are antioxidants. Free radicals are acids that eat away at your body’s DNA and tissues which accelerates aging. Consuming antioxidants is a medically recognized way to help prevent premature aging and disease. When you drink antioxidant alkaline water, you get age-fighting antioxidants in every glass.

Improve Hydration: The ionization process affects the way that water molecules group together or “cluster”. Commonly available tap and bottled water have large clusters with about 11-16 molecules per cluster. Alkaline mineral water has much smaller clusters with 6 molecules per cluster. Microclustered water is easier for your body to absorb, which results in improved hydration, nutrient transport to your cells, and it helps the water efficiently remove wastes from the cells.

Why you need a water ionizer to get alkaline water

Home water ionizers make better alkaline water because the process they use to make it – called electrodialysis – converts the minerals found in water into their antioxidant ionized forms. Other methods of making water with an alkaline pH, such as alkaline water “sticks” provide very little antioxidant power to water.

A water ionizer gives alkaline water antioxidant power by charging the water with electrical power. That power – called Oxidation Reduction Potential (-ORP) – is a negative electrical charge. Free radicals, which are neutralized by ORP, have a positive electrical charge. For example, the LIFE Ionizers 9100 can charge alkaline water with over -800 mV (millivolts) of antioxidant power!

How to accelerate rehydration after exercise

• Recovery drinks containing small amounts of sodium and carbohydrates may accelerate gastric emptying. This may also have a positive impact on your refuelling process but that is a different story.
• Try being at cool places to minimize ongoing sweating (avoid the 3 S: Sun, Sauna and Spa)
• Avoid caffeine-containg drinks and alcohol.

Five questions to detect dehydration before your next training session

 Do you feel thirsty? (that’s a good indicator)

Is your tongue dry? (that’s also a pretty obvious sign…)

Have you visited the toilet as frequently as normal? (small urine volumes is a clear sign of dehydration

What is the color of your urine? (dark (concentrated) urine is a sign of dehydration)

What is your body mass compared to body mass the previous day? (again, weight loss from day to day is due to fluid loss)

Semoga bermanfaat.