Wa­ter to the res­cue!

Vi­nata Shetty, solves your work­out dilem­mas

Health & Nutrition - - FITNESS FORUM -

I’ ve been train­ing for a 100-mile bike ride. How can I tell if I’m chron­i­cally de­hy­drated? Wil­son S A, Nag­pur

One of the best ways to check if you are de­hy­drated is to check the colour of your urine. It should be lightly coloured and the darker it is, the more likely that you are de­hy­drated.

There are other physical symp­toms as well, that can in­di­cate de­hy­dra­tion like ex­ces­sive thirst, feel­ing fa­tigued, mus­cle cramp­ing, lack of con­cen­tra­tion, headaches etc. Any en­durance event will re­quire ad­e­quate hy­dra­tion sta­tus.

The weather con­di­tions (hu­mid­ity, heat) will just up the re­quire­ment so it’s im­por­tant to be op­ti­mally hy­drated. You can also check the amount of wa­ter lost by weigh­ing in be­fore and after your train­ing.

The gen­eral hy­dra­tion rec­om­men­da­tion is about 500-750 ml, a cou­ple of hours prior to the event and about 500-750 ml every hour or so, dur­ing the event and needn’t be con­sumed at one go.

Break it down into a few sips or as re­quired. Post event, check the dif­fer­ence in weight and con­sume about 500 ml of wa­ter for every pound lost.

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