If you live an active lifestyle or you do some bit of exercise from time to time, recovery is an essential aspect to consider. The relationship between perspiration and recovery after exercise is sort of difficult to define.
However, it could be the difference between an exercise routine that is effective and that which isn’t. Perspiration can be defined as the process of sweating or the actual sweat itself.
You may then ask, how is perspiration related to recovery after exercise? Well, in this article we will demystify this issue with facts.
What Happens To Your Body During Exercise?
First, your muscles are continuously flexed, this is what exercise means. As the muscles continue to flex, the demand for oxygen and energy to sustain this repeated flexing of the muscles is increased.
To meet this demand, two things happen; your rate of breathing increases and so does your heart rate.
The increased rate of breathing takes care of the oxygen demand whereas the increased heart rate ensures that the oxygen and energy-rich blood reaches the intended muscles.
As your muscles continue to flex, your body temperature increases slightly but concerning the intensity of your exercise. To stay cool and avoid a heat stroke, you begin to sweat. The water now on your skin evaporates causing a cooling effect on your body.
What Happens During Recovery?
Recovery is the period during or after exercise where a state of normalcy can be restored. During recovery, your body tries to adapt to the stress it has been put under.
In this stage muscle, energy stores that had begun being depleted can be replenished, tissue damage can start a process of repair and excretion of unwanted chemicals like lactic acid can occur.
It is important to note that for you to recovery correctly; you must take time to replenish what has been lost. For the lost water, you may use a water bottle to rehydrate as you go on exercising.
Recovery Can Be Classified Mainly As Short-Term Recovery And Long-Term Recovery
Short-term recovery occurs during exercise or immediately after. It can be arranged to occur in between different routines when you give your body a “breather”.
This type of recovery can be done to ensure you complete your entire workout routine without being too exhausted. A good protein and a bottle of water are great sources to replenish some of those lost nutrients.
Arguably, perspiration plays its greatest role in short-term recovery. It is during this time when it can be determined how much water you will need to take as a result of the perspiration you had.
Long-term recovery occurs after the entire exercise routine is done. It is a well-arranged recovery plan for those more seasoned at personal training.
It is done to ensure that your body returns or stays at a normal state just like before the start of the exercise.
This type of recovery is planned to normalize your exercise routine. During long-term recovery, aspects like dietary needs are scrutinized since a proper diet will ensure you get the required amounts of energy during the actual exercise.
How Is Perspiration Related To Recovery After Exercise?
1. The Volume Of Perspiration Vs The Intensity Of Exercise
Unfortunately, the water and ions that are contained in sweat are essential for many bodily functions. To stay healthy and to recover quickly after exercise, it is crucial that what has been lost from perspiration is restored.
During exercise, the amount of water lost through sweat is directly dependent on the intensity of the exercise routine.
Also, the energy stored in your body is used up by the flexing muscles. An intense workout will usually cause more perspiration and more energy being used hence much more need for proper recovery.
2. Replenishing Of All Lost Nutrients
After completing an exercise routine, the “quantity” of nutrients, water or energy, that you will need to take for successful recovery to occur will be dependent on how much you have lost. During the recovery period, it is important to replenish all lost nutrients as soon as possible.
3. Dehydration And Recovery Time
Loss of water from the body through any means can lead to dehydration. A state where the salts in the body are at a higher concentration than normal due to insufficient water.
Dehydration may be classified as mild or severe dehydration based on the amount of water you lose. It usually takes a longer time to recover from severe dehydration than mild dehydration.
In both cases, rest is essential and a generous intake of water is critical to recovery.
4. Recovery Method To Be Used
The method of recovery is usually down to how much perspiration was experienced. Also, it could depend on how intense your exercise was.
For a more effective recovery, intense exercise and profuse sweating are best counteracted by long-term recovery methods and short-term recovery methods for the moderately intense workout with light perspiration.
5. Relationship Between Exercise, Perspiration And Intensity
Here’s where it gets tricky, the direct relation between perspiration and recovery is based on the amount of exercise you do, not the perspiration or recovery themselves.
For example, if 3 miles of running or hiking requires that you take one liter of energy-rich water to completely replenish your energy, by a scale factor, running 6 miles would need you to take 2 liters of the same water.
However, perspiration is a function of the amount of exercise you do. When playing basketball, for example, you perspire a lot more than when you play golf. In such a case, performing basketball would require more water and ion replenishment for complete recovery that when playing golf.
How Can I Know What To Do With Complete Recovery?
This is a tricky subject. If you go by what is on the internet, you may use a solution that may not work for you. For all those we’ve advised, we have always tried to make a tailor-made recovery plan, and they all seem to be happy with the advice.
Here are some questions you’ll need to ask yourself:
- How much in volume do I perspire?
This is mainly because you’ll need to know how much water you’ll need to take to replenish the amount lost. Also, if you lose a lot of your electrolytes during sweat, it would be a great idea to select an electrolyte-rich drink for re-hydration.
- How much time do I have to recover?
This is just so that you may choose between different long and short-term strategies. For light exercises, the most long-term plan may be overkill but keep in mind that there is no such thing as too much recovery.
- What do I know from previous experiences?
To be a completely healthy individual, you must develop an awareness of knowing how your body reacts and responds to various situations.
You need to keep track of how much exercise you do and what method of recovery you need after. From this self-knowledge, you will be able to build your recovery strategy that will always work.
It is essential to have a healthy exercise routine whereby the full benefits are realized. For that to occur, recovery is key. As I have mentioned, during exercise we lose quite an amount of water and electrolytes through perspiration. Also, for a complete recovery to occur, the lost nutrients must be replenished.
In short, more exercise equals more perspiration and more perspiration equals more water and ions being lost by the body.
Proper recovery is dependent on how much of this water and ion deficit is returned. A high deficit of ions and water is a result of high perspiration and vice versa.
With this knowledge, an exercise enthusiast can go from just that to a full athlete status. If that is not your intention, you can settle for actually having a good time working out and avoiding health problems because of a good recovery period.