Excellent Tips for Fluids

Here are some basic things that you need to keep in mind when it comes to water.

. Drink water in smaller amounts, more often, helping to provide a constant level of fluid. If you attempt to drink water too quickly, you get that heavy feeling in your stomach, which you want to avoid.

Remember, small, more often.

· Six to eight ounces every 15 to 20 minutes during your game or during your workout is ideal. If you feel you need more, then increase this amount slightly until you feel comfortable about it.

· Don’t go for ice water. You need water that is at the right temperature, i.e. cool water, about 40 to 50 degrees.
This will help to get rid of the heat in your body but will not sit heavily in your stomach.

· Cool water is absorbed quickly by the body, putting it right to work for you.

· Weigh yourself before and after your workout or competition. Drink eight ounces of water for every pound you have lost for optimum results in your workout. Make it a habit!

· Don’t dehydrate yourself for weight loss benefits. While you will drop a few pounds by restricting what you drink, your overall performance will significantly be reduced if you do this.

· Skip the caffeine. Caffeine is a diuretic and will increase the
amount that you have to urinate. Therefore, you are not hydrating yourself, but having the opposite effect. Drinks like this include any type of sports drink that has caffeine as well as things like fizzy drinks, teas, coffee and also some foods have high amounts of caffeine.

· To tell if you are dehydrated or drinking enough water. pay attention to your urine - if it’s dark or there’s only a small amount that’s a sign of dehydration.

Knowing What to Drink

As you can see, we really have pushed the water here, but that’s because it’s is the best type of fluid for you to consume. There are also many various sports drinks on the market that claim they too can help you.
When considering whether or not you need to drink sports drinks, consider the following:

Water: Most of the times you will only need water - your body does not need fuel from the fluid you drink.
You should drink water during a standard workout or game, and should only require sports drinks if your physical activity is more than 90 minutes at a time.

Sports Drinks: If your body will have to go for a longer period of time, or you have to compete quite often (several games in just a short amount of time) then you need to consider sports drinks.

When drinking sports drinks, ensure that you find those that contain carbohydrates and electrolytes, as your body will need these in these stressful situations.

The sports drink you choose should have less than eight percent in total solids which includes both carbohydrates as well as electrolytes.

If you go with something that has more, it is not easily absorbed into your body, delaying any benefit it may have. Dilute sports drinks by 50% if they contain over this amount.

Avoid fructose sports drinks. Look at the label, and if you see it has fructose as the only source of carbohydrates, then you will want to avoid it.
It will take your body longer to absorb and will delay results even further.

Juices
You can use juices at the same time that you would use the sports drinks, only during long, hard sessions of endurance. However, you will want to dilute them with equal amounts of fruit juice and water.

This is because standard fruit juices have a high concentration of carbohydrates, too much for your body to easily absorb.

You should consider fruit juices such as orange juice to refuel on.

When you use these tips to help you keep your body fuelled, you will find yourself completely ready to perform at a high level. It is necessary to ensure you provide optimum levels of hydration as it applies to sports nutrition.