What should I drink and when?

Before answering this question lets take a look at the functions of each of these thirst quenchers.  Water is the most essential ingredient to a healthy life. Important functions of water include: Transportation of nutrients and elimination of waste products, lubricating joints and tissues, temperature regulation through sweating, and facilitating digestion.  Sports drinks contain salts and sugar, thus, they have the added benefit of replacing sodium, potassium, and other electrolytes lost through perspiration.  For most people who work out at a moderate intensity for less than 60 minutes, water is adequate to replace lost fluids as it moves quickly from the stomach to the bloodstream.  For athletes who work out for 60 minutes at high intensity or greater than 90 minutes at moderate intensity, sports drinks are a better choice to help replenish those lost solutes.  Drinking water before working out is recommended.  However before you go and drink large quantities of water prior to exercise it is important to note that firstly, fit humans can tolerate significant fluid loss before their performance suffers.  Secondly, most cases of muscle cramps are not caused by dehydration or salt loss, they are caused by muscle damage and should be treated by stopping the exercise and stretching the cramped muscle.  Thirdly, although rare, overhydration can occur, causing fluid to move from your bloodstream into your brain.  This condition, termed hyponatremia, increases the pressure in your brain and can result in seizures and unconsciousness. It is recommended that the moderate athlete drink no more than 3.5 cups of water or sports drink prior to exercise.

 

Should I stretch during exercise?

A common question I hear is whether or not to stretch with exercise. With respect to athletics, research studies have found little evidence to support the idea that stretching actually prevents athletic injuries. Also, muscle tears result when the force imposed on them is greater than their strength, therefore, strengthening the muscle is a much better way of preventing muscle tear injuries. But before you decide to cut stretching from your regular exercise activities consider this. A survey of high school coaches in Michigan showed that almost all of them stretch their athletes for an average of 13 minutes before a practice or competition. Close to 95 percent of these coaches believed that stretching helps to prevent injuries, and nearly 73 percent felt that there were no drawbacks to stretching. Additionally, stretching has been shown to increase range of motion by elongating muscles and tendons. This results in a greater torque at the joint allowing the athlete to throw further, jump higher, and lift heavier. It is important to note that muscles should not be stretched cold, so if you choose to stretch make sure to perform a brief warm-up of at least 5 minutes duration beforehand. Studies support the use of thirty second stretches, after warming up, to help increase range of motion.