Our bodies are made up of 60% water, and when we work out, we tend to lose more because we sweat a lot. This is why, we feel a bit lightheaded when we have been exercising and forgot to replenish the lost fluids in our body.
According to the American College of Sports Medicine, hydrating ourselves regularly ensures that our bodily functions, such as regulating body temperature, repair of tissues and joints, as well as delivery of nutrients throughout our body are working properly. Unfortunately, a lot of people tend to forget to drink water at regular intervals because they become too absorbed with their work, or they just don’t really pay attention at all. How can you ensure that you are getting enough fluids when you work out?
Tips on How to Hydrate While Working Out
Exercise does play a role on our overall health, but without proper hydration, we will not be able to maximize the results of our workout. When we are not aware of how hydration plays a role on our performance, we are at risk of cramps, fatigue, and other health issues as well. As a matter of fact, when these signs appear, you are already fighting dehydration.
A good rule of thumb when it comes to working out is to drink 2 cups of water hours before you exercise and another cup at least 20 minutes before you start to train. While working out, you should make it a point to drink a cup of water every 20 minutes, depending on how intense your training is. A sports drink may help a lot especially when you will be training for an hour so. Once you are done with your work out routine, see to it that you have drank some water half an hour after. This will help replenish your low water storage in your body.
It’s easy enough to tell that you are well hydrated by the color of your pee. If it is light in color, then you have drunk enough. On the other hand, if is a darker shade of yellow, you are already dehydrated. Keep in mind that water weight loss can put you at risk from dehydration which is why you need to make it a point to drink water at the right time, and at the right amounts too.
Water or Sports Drinks?
A lot of gym goers bring sports drinks with them to the gym, but which is better? Sports drinks or water? Well, both are acceptable especially when you use them properly. Sports drinks come in handy because they contain electrolytes that can help improve hydration and lost potassium in your body. This prevents you from getting dehydrated too fast. However, if you will just drink sports drink most of the time, your blood sugar levels can get affected since it does contain sugar.
A better option would be to keep everything balanced as much as possible. If you will be working out for longer periods, drinking sports drinks is a good enough option to add to your hydration routine. Of course, it would be a good idea to replenish your potassium and magnesium levels with natural foods such as those containing protein after you work out, not only to help you stay hydrated, but also to speed up the healing and repair process.
Fighting dehydration is important regardless of whether you are working out or doing your day to day activities. Without drinking adequate amounts of water, it will be difficult for you to stay at peak performance all the time.