Women Fitness

Women Fitness is an exhaustive resource on exercise for women, workouts for women, strength training, Zumba, HIIT, weight loss, workout, fitness tips, yoga, pregnancy.

  • Member’s Login
  • 150 Countries
  • Health & Fitness
  • Celebrities
  • News
  • Digital Magazine
  • Shopping
  • Print Magazine
    • Follow
    • Subscribe

Building Strength

Hydration for Enhanced Performance

June 24, 2019 By Namita Nayyar (WF Team)

A recent study looked at how drinking cold water affects hermoregulation  and performance in three areas:

  • Endurance (bicycle time to exhaustion),
  • Strength [a 60 percent of one-repetition maximum (1RM) bench press to exhaustion],  and
  • Power (a single broad jump).
Key to Better Hydration

Colder water (39° F) is better for both performance gains and for keeping you and your clients going longer in hot conditions. And this applies to both before and during the exercise session, particularly for longer workouts. 

An article published in Nutrition Reviews, Eric Goulet (2012) asserts that hydration strategies are more  important when endurance exercise exceeds one hour. Athletes should stay hydrated to avoid body-weight losses greater than 3 percent of starting weight, and should drink approximately 5-10 mL/kg of body weight.Previous studies have demonstrated that it only takes a 3 percent reduction in body weight for performance to be significantly decreased.  

Daily water intake:

To maintain normal, adequate hydration, a simple calculation of bodyweight, multiplied by 0.55 will equal the amount of water a women should drink in ounces on a daily basic. For example, a women who weighed 110 lbs, should drink 60.50 oz. (110 x .55) of water every day. If you are indulging in strenuous activities which involve more sweating, such as long-distance running or exercising in extreme heat, the water amount should be increased by multiplying the bodyweight by 0.66. 

Type of Fluid

The type of fluid one uses to hydrate should be based, at least in part, on the duration of the event. 

The American Council on Exercise advises pre-loading with an electrolyte solution two hours before an endurance event or long-duration workout, and then switching to water immediately before starting. Be careful not to hydrate to the point of getting stomach cramps, which is often a spasm of the thoracic tendons. If the event or workout lasts less than an hour, water is all that is needed. If the event is 60 to 90 minutes in duration, then some electrolyte replacement is advised. If the event goes into the 90- to 120-minute range, electrolytes and carbohydrates should be replenished. And, if the event or workout exceeds two hours, you probably need to consider utilizing all the previously mentioned items, plus some amino acids, particularly branched-chain amino acids, especially if glycogen depletion is likely (Antonio and Stout, 2008). 
 

Remember, to keep your cool during hot and heavy workouts, keep drinking cold fluids about every 15 to 20 minutes.   

Ref:

  • http://www.acefitness.org/



Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Related Links

Building StrengthLow Carb DietsLow Carb Diets: The Best for body builders
Exercise & fitnessBORING WORKOUTGet Ready To Spice Up Your Boring Workout
Beauty & Fashionwater lossCoping With Water Loss
Good healthSummer heatTop 10 Tips to Beat the Summer Heat

Download Women Fitness App

Namita Nayyar
President
Women Fitness
Launches First Book

A rare insight into the life of 15 Track and Field Women World and Olympic Champions


Paperback Edition



Kindle Edition

Digital Magazine Sign-Up

NewsLetter Sign-Up

 

Digital Magazine Available On

Available On Readly App

Available On Magzter

Advertise With Us


Categories

  • Beauty & Fashion
  • Building Strength
  • Calorie Catch
  • Celebrities
  • Diet & Optimum Nutrition
  • Disease Management
  • Exercise & fitness
  • Fertility & Pregnancy
  • Good health
  • Motivation Point
  • Weight Loss
  • Sexual Health
  • Target Abs
  • Women at 40
  • Yoga & Meditation
  • Others








Women Fitness App
Download Women Fitness App


  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr

JOIN WF

  • Newsletter Signup
  • Why WF
  • Advertise With Us
  • Digital Magazine
  • Print Magazine

Absolutely Free

  • WF Categories
  • Fitness Tools
  • Low Calorie Recipes
  • Calorie Catch
  • WF Entertainment

All About Us

  • About Namita
  • Team
  • Achievements
  • Testimonials
  • Contact Us

© by Womenfitness.net 1999–2022. All rights reserved.

All Categories

  • What’s New
  • Weight Loss
    • Obesity
    • Low Calorie Recipes
    • Real Weight Loss Stories
    • Fitness Tools
    • Daily Tip
    • Fitness Analysis
    • Motivation of the Day
  • Exercise
    • Body building
    • Fitness for Models
    • Target Abs
    • Women At 40
    • Motivation Point
  • Healthy Eating
    • Calorie Catch
    • Disease Management
    • Good health
    • Herbs
  • Beauty & Fashion
    • Eye Care
    • Hair Care
    • Hand & Foot Care
    • Make Up
    • Skin Care
    • Beauty Tip
  • Celebrities
    • Actresses
    • Celebrities & Fitness Trainers
    • Sportswomen
    • Celebrity List
  • Pregnancy
    • Fertility & Conception
    • Health During Pregnancy
    • Getting Back to Normal
    • Problems in Pregnancy
    • Due Date calculator
    • Sexual Health
  • Yoga
    • Beauty & Yoga
    • Yoga during Pregnancy
    • Meditation Point
    • The Yogic Diet
    • Weight loss Yoga
    • Yog – Asanas
    • Yoga & Disease Management
    • Yoga in Action
  • Contact
    • About Namita
    • Our Team
    • Advertize with Us
    • FAQ
    • Message Board
    • Contact Us
  • Shopping
    • Book & Mag. Store
    • Fitness Apparels
    • Fitness Music
    • Fitness Dvd’s
    • Maternity Store
    • Sports & Outdoors
    • Health Care Store
    • Natural Health Foods
    • Herbs & Spices
    • Beauty Shop
    • Jewelry Store
    • Flowers
    • Health Care Equip.
    • Diet & Nutrition
    • Health Mobile Apps
    • Sex Lubes Store
  • More
    • Testimonials
    • Awards
    • WF Links
    • Privacy Policy
    • Site Map
    • Disclaimer
    • News
    • Member’s Area
    • Reviews

Follow

  • facebook
  • Twitter
  • Linkedin
  • Pinterest
  • Instagram
  • Reddit
  • Tumblr