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Jaime J Hernandez

What stress is doing to your body and how to deal with it.

Health & Medicine Entertainment & Humor

Health and exercise prescriptions
Jaime J. Hernandez
314 E. Holly suite 204
Bellingham Wa 98225
www.healthybellingham.com
healthybellingham@hotmail.com
http://www.linkedin.com/in/healthybellingham

http://video.nationalgeographic.com/video/player/science/health-human-body-sci/human-
body/science-stress-sci.html

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Hydration and Fluid Replacement Fluid in take is the most important nutritional factor during competition . Dehydration is a concern during any physical activity. Athletes should aim to drink regularly rather then wait until they become thirsty as thirst is often a poor indicator of hydration. Fluid requirements vary remarkably between athletes and between exercise situations. Fluid losses and the onset of dehydration are affected by: Genetics - some people innately sweat more than others Body Size - larger athletes tend to sweat more than smaller athletes Fitness - fitter people sweat earlier in exercise and in larger volumes Environment - sweat losses are higher in hot, humid conditions Exercise Intensity - sweat losses increase as exercise intensity increases Generally athletes should aim to drink 150- 250mls of water every 15 minutes Fluid Losses General Fluid Replacement Guidelines Immediately, before exercise commences, consume 200-600 ml of fluid. Develop a plan for fluid intake for all exercise sessions longer than 30 minutes. Aim to match previous fluid losses as closely as possible (within 1% of body mass). Take into account all the opportunities within the sport. Begin drinking early in the exercise session and continue to drink small amounts regularly. Sports drink or water are the best options. Aim to replace fluids as they are lost (http://www.ausport.gov.au/ais/nutrition/factsheets/hydration2/fluid_-_who_needs_it) General Fluid Replacement Guidelines cont. Drink plenty of water after exercise, past the point of quenching your thirst Avoid drinking tea, coffee, cola drinks and alcohol after training or games Glucose are not recommended as they can speed up the onset of dehydration Sports drinks should only be taken in small amounts before a sport to prevent the early use of glycogen stores

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