Its Summer...workout smart outside

Good morning World! So if your anything like me you love to run outside. The treadmill and the tv shows and the ladies gossiping at the gym get old. You want fresh air, cool breeze, and a nice trail to run on. Well thats all good and fine but it has been hot and humid! This can be extremely dangerous if you are not properly hydrating. Did you know that when you feel thirsty your already dehydrated? Dehydration can make your muscles cramp up and be sore longer, fatigued, and lethargic. Who would have thunk a few more bottles of water a day and youd be chipper and feeling great. Not to mention staying hydrated is better than any lotion for your skin out there.

How, why is water involved in fatigue?

Did you know that water is a nutrient, a source of energy, not just a carrier and metabolizer of nutrients?

It activates electrical and magnetic energy in our cells.

It is needed to extract energy from the food we eat.

It gives us the energy needed to move, think, concentrate. Dehydration could lead to "attention deficit disorder."

Reasons for fatigue when dehydrated

The 3 main effects of dehydration that contribute to dehydration fatigue and fatigue disorder:

*Dehydration reduces blood volume so less blood flows to vital organs and body parts.

*Dehydration of tissues slows enzymatic activity. Enzymes are vital for the production of energy.

*Dehydration of the brain leads quickly to the perception of fatigue.
Dehydration fatigue disorder may be nothing more than a symptom of chronic dehydration.

General fatigue, for no apparent reason, is a sign that you need to drink water. It's also a result of lifestyle imbalances that need to be addressed.

Drinking coffee as a substitute for water, which is quite common, is a good example.

For caffeine drinkers, more and more is needed to fire up cells, a job that should fall to water. The brain is especially needy when it comes to energy-producing substances.

Eventually, if cells dependent on caffeine, become too fatigued, there is never enough caffeine, leading to general fatigue disorder.

Fatigue after exercise

A certain amount of fatigue after exercise is normal

This section addresses over-fatigue to exercise and how to bounce back quicker.

Exercise leads to dehydration. The intensity of the workout, the level of hydration before, during and after the workout will help determine how quickly and completely you recover.

The problem with exercisers -

*Underestimate the effects of workout on hydration level.

*Misunderstand how drastic the effects of even mild dehydration are on the ability to workout.

*Underestimate how much water is being lost and drink too little to replace fluid loss.

A major reason for fatigue is the lost electrolytes in perspiration during exercise. The electrolytes lost include:

*Sodium

*Potassium

*Calcium

*Magnesium

*Chloride

*Bicarbonate

*Phosphate

*Sulphate

Briefly, research shows that there is 10% decrease in performance and work capacity for every 1% loss of body fluids. For more on dehydration fatigue and exercise, click here.

The following effects accompany water and electrolyte loss:

% Body weight lost as sweat---Physiological Effect

2%----------------------------Impaired performance

4%----------------------------Capacity for muscular work declines

5%----------------------------Heat exhaustion

7%----------------------------Hallucinations

10%---------------------------Circulatory collapse/heat stroke

More--------------------------Death