Home Rowing machines provide an efficient way of burning extra calories in the body. Apart from weight loss, rowing machine exercises enable users to perform cardio exercises that are good for the heart. Regular exercises are known to reduce the risk of diabetes, high blood pressure and other illnesses such as stroke.
Water intake is important for both serious and recreational rowers. It is important to take the right amount of water before, during and after rowing exercises. Water makes up a big percentage of human body and is an essential element for optimum body functions during workouts.
Water also helps in supplying the body with the essential nutrients that are necessary to fuel the muscles during exercises. Proper hydration ensures that the body performs at its peak.
One of the biggest mistakes that most rowers do while exercising is not taking enough fluids that result to dehydration. Others do not take enough energy calories before and after exercises to fuel their muscles. There are still others who don’t consider the need for electrolytes (salt) during rowing exercises.
Human body is wired in such a way that even a 2% loss of water, the body will reduce its performance and therefore the individual will require more effort to perform the same task. By the time a rower loses 5% of water through sweat, dehydration will have set in, and it then becomes difficult to continue with the workouts without taking a rest.
It is therefore important to take enough fluids that match the loss of water from the body through sweating. A simple test to measure an individual’s dehydration is by checking the colour of their urine. If the urine is constantly colourless or slightly yellowish, this an indicator that the body is well hydrated. Dark yellow or amber coloured urine signals dehydration.
The American council on Exercise suggests that individuals taking intensive exercises should drink at least 17 to 20 ounces of water 2 hours before exercising. They should also take 7 to 10 ounces during exercise and 8 ounces of water after intensive exercises. This will however depend on an individual’s sweat rate, humidity of the environment and the duration of the exercises.
In order to delay fatigue and increase performance while using rowing machines, a rower also needs to replenish their glucose levels before they are depleted. The body absorbs and burns an average of 200 to 300 calories per hour of intensive exercise. A rower should therefore take just enough carbohydrates for fuelling the muscles. Eating too much causes bloating in the gut since the body cannot absorb carbohydrates at a higher rate.
Electrolytes are also very crucial during workouts. They are mostly supplied in the form of sodium and magnesium. They are essential in that they help in the contraction and relaxation of the muscle fibres. Electrolytes are mainly lost through sweating during intensive workouts.
The need for electrolytes varies according to weather and an individual’s sweating rate. However, most of the sport drinks contain enough amounts electrolytes to keep the body at its peak performance.