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By Dr. Michael Clarfield
When engaging in physical activity, performance sometimes takes precedence over safety. While many of people understand the need to stay hydrated and have heard the term “electrolytes,” few know just how important they are. This season, maximize your play with these pro-hydration exercise tips:
• Did you know that your performance decreases after 4% of dehydration? A state of 4% dehydration will occur at different times for individuals depending on factors such as weight and level of hydration before beginning an activity. Dehydration reduces endurance by increasing body temperature, heart rate and perceived exertion.
• There is a direct correlation between muscle cramps and dehydration. Depleted levels of minerals in muscle tissue cause muscles cramps. Electrolytes are minerals such as sodium, magnesium, calcium and potassium that assist cell function. Continuously replenishing electrolytes with electrolyte-enriched fluids while exercising will prevent an imbalance that causes your muscles to cramp.
• Electrolytes help maintain a healthy fluid balance in the body by controlling the flow of fluids into and out of cells. Electrolytes also maintain the acidity of the blood (pH) within a normal range. Electrolytes are also lost through sweat when exercising and are imperative in preventing dehydration.
• Re-hydrate as needed throughout exercise — a positive notion is to replace thirst as your body demands it with an electrolyte beverage.
• Plain water dilutes electrolytes and can create a state of hyper-hydration. Hyper-hydration is the over-consumption of water and can happen during intense exercise when a lot of water is without replenishing electrolytes.
• Working-out while you’re sick? If illness causes symptoms above the neck, then you can consider exercising. You shouldn’t exercise, however, if you have body-wide, flu-like symptoms. In this situation, your immune system is compromised and exercising can wear it down even more.
• Do you run outside? Research has shown Vitamin C might help neutralize the effects of pollution.
• When starting an exercise program – ease into it. Doing too much too soon is the main cause of injury. It is a good idea to assess your fitness level and define your goals before you start a fitness program.
• Remember to warm-up before exercising, and to stretch after, to help prevent injury. Three to five minutes of an activity that gradually increases your heart rate is a good way to warm up. When stretching, remember to engage in gradual, steady movements and hold the stretch for 15 to 20 seconds.
• Listen to your body. If you are having trouble breathing or feel pain, immediately discontinue activity.
Dr. Michael Clarfield is an associate professor at the University of Toronto, and director of The Sports Medicine Specialists clinics. Dr. Clarfield is also the company physician for The National Ballet of Canada and team physician for The Canadian National Tennis Team.
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