Do You Hydrate Adequately?

Do you carry your water bottle whenever you exercise? If you do, do you sip water before, during and after your workout?

I am a regular user of parks in the Klang Valley – Gasing Hill, Kiara Hill, Lake Gardens, just to name a few. I mainly brisk walk and sometimes run.

Whenever I go to the parks, I always carry my water bottle with me. My sessions range generally from 30 minutes to 1 hour. I always sip my energy drink, before, during and after.

What astonish me most is most or almost all of the park users don’t carry water bottle when they are exercising.

Most people only start drinking when they are thirsty. When one is thirsty, it is already a sign of dehyrdration. A person who is dehyrdrated has dark coloured and concentrated urine, while a person who is hydrated has light coloured and diluted urine.

And when one is dehyrdrated, the heart has to pump harder as the blood is thicker and this may lead to dizziness, cramps and fatigue.

Also, exercise increases oxygen utilization up to 20 times the resting rate. Thus, this greatly increases the production of free radicals and leads to questions about damaging the muscles and other tissues. Due to this, athletes are strongly encouraged to consume more food containing antioxidant properties to protect themselves from the extra free radicals which may eventually lead to cancer.

The body also loses important minerals through sweat. Thus, if you are doing intense workout (ie losing more than 2% of weight through sweat and workout lasting more than 60 minutes), then you should consider beverage containing electrolytes, carbohydrate and antioxidants. This is to help maintain the ratio of electrolyte fluid balance and for better performance and recovery.

Hence, if you just drink plain water to hydrate yourself, you may not be maintaining the electrolyte fluid balance. Also, if you don’t consume enough food which contains antioxidants, you will be causing damage to your body in the long run.

So remember, keep sipping your beverage when you workout!

This article is contributed by Cindy Wong. She is a health enthusiast, exercises daily and takes part in competitive walks. She is attached to PM International AG, which distributes a wide range of health products, including energy drink which is widely consumed by world class athletes. For any enquiries, she can be contacted at theorangeman@hooha.asia

PAAA Annual Round the Houses Relay 2010

Date: 18-Apr-2010 (Sunday)
Time: 8.00am
Venue: Jalan Sepoy Lines, Penang
Closing Date: 2-Apr-2010

Form download

Standard Chartered KL 2010 Opens Today

Can you spot me and Kazuo?

Local runner gives Kenyans a run for their money in cross country meet

KENYANS Samuel Tarus Too and Hilary Kipchumba Kimutai completed a one-two finish in the men’s open category at the 25th edition of the Federal Territory Amateur Athletics Association (FTAAA) cross country meet at the Taman Lembah Kiara in Taman Tun Dr Ismail on Sunday.

However, the foreign duo praised their closest local competitor Ahmad Luth Hamizan for putting up a courageous performance.

Samuel clocked 41:12 to emerge as the winner ahead of Hilary and Ahmad in second (41:21) and third (41:59) respectively over the 8km distance.

In his first local cross country race, the 26-year-old Samuel said it was tough tackling the undulating course at the park.

“He (Ahmad) is very strong and was with us until the final 1km to the finish line. Another local runner (fourth men’s open finisher M. Murali) also tried to match us. We were impressed with both of them for putting up a strong challenge,” Samuel said.

The six other categories decided over 6km were women’s open, men’s junior veteran, men’s senior veteran, women’s veteran, boys’ junior and girls’ junior. Amatha Aramagam was the runaway winner in the women’s open contest and completed the race in 50:05. Her closest challenger Irine Jeptoo Kipchumba was trailing more than five minutes behind (55:56) followed by Wan Noor Mahirah in third (56:41).

A total of 1,200 participants including primary school pupils in the 1.9km fun run signed up for the recent event. The organisers admitted it was a challenge for them to host the run in an unknown territory.

“It was also our first time exploring a new location. We picked the venue because the natural trail is much more suitable for cross country running compared to other options around the Klang Valley,” said FTAAA secretary S. Vegiyathuman.



Men’s Open: 1. Samuel Tarus Too 41:12; 2. Hilary Kipchumba Kimutai 41:21; 3. Ahmad Luth Hamizan 41:59


Women’s Open: 1. Amatha Aramagam 50:05; 2. Irine Jeptoo Kipchumba 55:56; 3. Wan Noor Mahirah 56:41

Men’s Junior Veteran: 1. M. Prabahkharan 36:50; 2. Casey Lim Khon Seng 40:10; 3. Ng Say Heong 41:44

Men’s Senior Veteran: 1. R. Nanchappan 40:33; 2. Ridzwan Sulaiman 41:32; 3. Vincent Wong Weng Seng 43:15

Women’s Veteran: 1. Kashimah Kasiri 1’01:50; 2. Chow Chooz Moy 1’02:30; 3. Chan Yin Yian 1’03:40

Boys’ Junior: 1. Mohd Firdaus Kamis 36:26; 2. Kumaresan 36:53; 3. Kesavaraja 36:55

Girls’ Junior: 1. Ng Sue Yee 55:50; 2. Choo Siew Yen 59:14; 3. R. Paidiamani 59:57

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