Hydration System
The importance of adequate hydration and stretching
Whether you're taking a brisk walk or run a 26-mile marathon, hydration and stretching are very important to prevent injury and maintain optimal physical condition. However, there are many myths about these two things that have been crept into the thinking of most people.
The number one myth about hydration is that you should let your level of thirst signal when you need to drink. This is absolutely false. Most athletes only replace about two thirds of the water lost when you follow this rule. Instead, drink fluids on a schedule. A rule of thumb, depending on your weight and the weather is to drink 8 ounces of water about 15 minutes before exercise and 8 ounces for every 15 minutes during training.
Another myth is that hydration everyone needs eight glasses of water a day. This may not be enough for some people who are dedicated to sports of greater intensity. It may be too much for sedentary people. This is because, if it is true that the average person loses 80 ounces of water a day, he or she also gains about 32 ounces of water in the food. This means that in order to replace lost fluids a person only needs to drink about 48 ounces of water instead of 64 ounces contained in eight glasses of water.
A recent study of over hydration has scared people into believing that you can get sick from drinking too much water during exercise. While this may be true in isolated cases, usually in endurance athletes, the average person does not get sick from drinking too much water unless they have present heart, liver or kidney. If you have any of these conditions, consult your doctor about the right amount of liquid to drink during exercise is advisable.
Stretching is another source of myths and misinformation. Contrary to popular belief, stretching will not "warm." Warming up is made from a low level of activity and work to achieve the desired intensity. Stretching before exercise does not prevent injuries but also research been shown to reduce pain and muscle pain after exercise. Only a proper warm-up routine will help prevent injuries.
Many people also believe that stretching is most beneficial when done before a workout. In fact, gentle stretching after a workout can help reduce muscle soreness and cramps. There is also the belief that any stretching is better than nothing. Improper stretching can increase the risk of muscle injury. It is worth taking the time to learn proper stretching to the activity you're planning to do.
About the Author
Jonathon Hardcastle writes articles on many topics including
Fitness
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