One thing you should always remember when you exercise is to keep yourself hydrated. Dehydration causes all sorts of problems when you are exercising, not only you cannot perform at your best but also you may experience dizziness, muscle cramps, fatigue or even more critical symptoms. Not drinking enough water before, during and after exercise while sweating a lot in the steamy environment can lead you to a dangerous path of dehydration. While you are exercising, you sweat, and your body lose water that you need to replace. Here are ten tips to keep you hydrated and prevent dehydration.
1. Drink Water
Lots of gyms keep some sorts of sports drinks and muscle building protein shakes for you to buy and drink, however just plain water can do the job as good as them in most of the time. You need to sip between seven and ten ounces of fluid while exercising, preferably every 10 minutes or 20 minutes, to stay hydrated. If you are engaged in more strenuous physical activity or working out for a longer period, then you may have to replace electrolytes as well.
If that is the case, try to drink electrolyte enhanced water or sports drink. It is also important to be cautious about over hydration. If you consume an excess amount of water, it can cause hyponatremia. It is a condition that excess water in your system dilutes the necessary sodium of your blood. It is more common when you are engaged in long duration exercise and consume more fluid than the amount you lost.
2. Sip On Coconut Water And Sports Drinks
You lose electrolytes when you sweat. They are a type of minerals in your blood that assist in regulating the level of water in your body. According to research, sports drinks like Gatorade and Powerade can assist you to prolong physical activity and rehydrate your body since they contain electrolytes. If you don’t like sports drinks, you can take electrolyte tablets or coconut water. If you like, you can even make your home made sports drink.
Sport drinks are popular with cyclists due to the amount electrolytes they lose during an intense ride. Conclusion: Keeping your minerals at healthy levels is vital, especially when you’re cycling.
3. Eat Fruit
Lots of fruits are rich in both fluids and electrolytes. A number of electrolytes content varies from fruit to fruit. A good choice is bananas as they are rich in electrolyte potassium, and you can refuel yourself during a strenuous exercise by eating bananas. It is also important that you drink water as well while munching on fruit.
4. Hop On The Scale
Hop on the scale and weigh yourself before exercise and after you finished an exercise. For each weight you lost through physical activity, consume an additional fluid ( 16 ounces for one pound loss). If the weight change is greater than 3%, it may be a sign of serious dehydration. If you lose a few pounds of your body weight after a workout, it can cause strain on your body, and you could experience uncomfortable side effects such as dizziness, fatigue and muscle cramps. To prevent such condition and keep you hydrated, always keep a water bottle at hand.
5. Check The Color Of Urine
If you go to the toilet in the middle of the workout, make sure you take a look at the color of your urine to check if you are hydrated. The color of the urine should be light yellow. It may be a tricky task to check it clearly, but try to keep your eyes on the urine stream, as the color will be diluted once it hits the water in the toilet. You can store this urine color test in your wallet or your cell phone, so you can check it if it is dark yellow it could be a sign that you are dehydrated.