How to Keep Hydrated When Working Out

How to Keep Hydrated When Working Out

One of the most important things to remember when working out is to stay hydrated. Dehydration can lead to cramping, decreased performance, and in extreme cases, hospitalization. The best way to avoid dehydration is to drink plenty of fluids before, during, and after your workout. It’s also important to choose the right fluids. Water is always a good choice, but if you’re working out for more than an hour, you may want to consider a sports drink that can help replenish electrolytes. Here are some tips for staying hydrated during your workout.

1. Carry your own water bottle

This will ensure that you have access to fluids at all times. Additionally, it will help you to keep track of how much you’re drinking. It’s important to drink even when you’re not thirsty, so carrying your own water bottle will help you make sure you’re getting enough fluids. You can find a stainless steel water bottle with straw that will allow you to drink without having to stop your workout. This is especially important if you’re doing a high-intensity workout.

2. Drink before you’re thirsty

Thirst is a sign that your body is already dehydrated, so it’s important to drink before you feel thirsty. A good rule of thumb is to drink 8 ounces of water or sports drink about 20 minutes before your workout. This will help ensure that you’re properly hydrated when you start exercising. Additionally, it’s a good idea to drink small sips of water or sports drink throughout your workout. It’s important not to chug fluids, as this can lead to stomach cramping. Also, be sure to drink even if you’re not thirsty. Thirst is not a reliable indicator of dehydration, so it’s important to drink even when you don’t feel thirsty.

3. Avoid alcohol and caffeine

Both of these substances are diuretics, which means they cause your body to lose fluids. Therefore, it’s best to avoid alcohol and caffeine before and during your workout. If you must drink caffeine, do so in moderation, and be sure to drink extra fluids to compensate for the diuretic effect. Additionally, alcohol can impair your judgment and coordination, so it’s best to avoid it before and during your workout. It’s also important to avoid sugary drinks, as they can cause stomach upset.

4. Know the signs of dehydration

Dehydration can cause dizziness, headache, fatigue, dark-colored urine, and dry mouth. If you experience any of these symptoms, stop your workout and drink fluids immediately. If the symptoms persist, seek medical attention. Additionally, it’s important to monitor your urine color. If it’s dark yellow or brown, that’s a sign that you’re dehydrated. This is especially important in hot weather, as sweating can cause you to lose fluids quickly. Also, be sure to weigh yourself before and after your workout. It’s normal to lose a few pounds of water weight during exercise, but if you lose more than 2% of your body weight, you’re probably dehydrated.

Following these tips will help you to stay hydrated during your workout and avoid the negative effects of dehydration. Remember, drink before you’re thirsty, carry your own water bottle, and know the signs of dehydration. By staying hydrated, you’ll be able to exercise longer and harder, and you’ll feel better overall.

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