When the weather is scorching as it is at the moment, it is crucial to stay hydrated. This is especially true when exercising.
Not drinking enough water before a morning run or when sweating during a workout will cause problems. Keeping hydrated is important if you are going maximise your efforts and avoid making yourself ill. Dehydration greatly reduces the body’s endurance levels along with health problems.
Plenty of water intake is critical for rehydration when sweating causes the body to experience fluid loss. While some may have a preference for branded sports drinks, I am still a good old fashioned water devotee. There is plenty of supply.
Research shows that drinking between 200 to 300 mls of water every 10 to 20 minutes while exercising should do the trick to keep you hydrated. I err on the side of caution (I am a thirsty exerciser! ) and try to keep close to the higher amount. Don’t over hydrate as this can cause other problems however.
During longer sessions or tough workouts, you may benefit from the sports drinks that replace electrolytes. I find that my body usually tells me when it needs this boost. I usually find an electrolyte tablet in a standard H2O works best. Fruit is also a natural source of electrolytes, so it also helps with refuelling. Bananas are known for their high potassium content.
Care should be taken to recognise the signs of dehydration during any workout. Dry mouth, dizziness and early fatigue being obvious ones. Cramping muscles etc. Post exercise, your wee doesn’t lie! When properly hydrated, urine should be pale yellow in colour. Dark yellow or orange urine may indicate dehydration. Take on fluid when this occurs.
It is also important not to put pressure on yourselves chasing instant weight loss. Significant weight loss caused during exercise will be due to fluid loss. While it may give you a buzz weighing a kilo less after the session, that is fluid that needs replacing even if that tips the scales in the wrong direction.
Keeping hydrated is an important aspect of any exercise routine. Maintain hydration levels and your workouts will be more enjoyable.
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