Staying hydrated has a huge role in healthy exercise.
For example, there are recommendations that you should drink about eight; eight-ounce glasses of water daily. However, if you exercise a lot: you will lose more water through sweat and other bodily functions. So, you must always drink enough water to replace what you’re losing. Here are some helpful hydration tips to get you started:
The more exercise you do, the more water you drink. Due to activities, such as exercising, you will lose more fluids in your body; faster. So, you should add about 12 ounces of water to the amount you usually drink for every half hour of exercise. Of course, the weather also plays a huge role, so make sure you add water to combat heat and dryness.
Make sure to check your urine. You should check your urine. When you urinate, it should be a pale yellow or even clear. Make sure you also check that you’re urinating every two to four hours to ensure you are hydrated.
Drink the right amount of water for you. Despite general guidelines on what amount of water you should drink, there is the perfect number for you. To find this, take your weight and multiply it by 0.5, then you will get the number of ounces you should be drinking on a regular day. Remember to add water for exercise.
Thirst isn’t the best indicator. When you feel thirsty, that isn’t as helpful as you think. Thirst is how your body tells you that you’re already dehydrated.
Think twice about drinks with electrolytes. Electrolyte drinks, or sports drinks, add sugar, carbohydrates, sodium, and other things that aren’t that important. Most of the time, water will provide the hydration necessary for you. On the other hand, if you’re exercising for over an hour, these drinks may give you the energy and electrolytes you need.
The truth is in the scale. Weigh yourself before and after exercise. When you track your weight, you can determine how much water you need to drink based on the weight loss before and after exercising. For every pound, you lose: drink about another sixteen to twenty ounces of water. Heat and exercise also affect hydration.
Dehydration can be dangerous and can negatively affect your health. When you lose more water than you take in, your body cannot function normally due to the water loss. Here are some symptoms of dehydration to look for:
Incredible Thirst. You are likely dehydrated if you become incredibly thirsty with dryness in the mouth.
The Dark Side of Urine. Having dark-colored urine shows that more water is needed. Urine should be a very light yellow or even clear.
Less Urine. Urinating less is a sign meaning there is not enough water in the body to be used in urine, making less of it and creating less frequent urination.
DCF. Dizziness, Confusion, and Fatigue are the trifecta of dehydration. These symptoms might appear if the body lacks water.
Dehydration can come from just not drinking enough water for whatever reason. Dehydration also has other causes like; having a fever, and as a fever climbs, the more dehydrated you may become. Increased sweating and urination cause you to lose water, especially in hot and humid weather. Vomiting and diarrhea also cause water loss and loss of minerals and other fluids.
With the importance of hydration; and the dangers of dehydration, how do you know when you are adequately hydrated? How do you stay properly hydrated? To answer those questions, here are some tips:
What not to drink? Steer away from soft drinks like sodas and juices, which have a high carbohydrate count and a lack of sodium. Avoid caffeinated beverages like coffee. Caffeinated drinks make you lose more fluid through urination.
How much to drink? To properly hydrate yourself, you should drink about one and a half times what you lost during exercise. An important note is to spread this out over time, don’t drink all of the water at once. Instead, drink water over the next two to six hours. You continue to lose fluid even after exercising through sweating and urination.
What to drink? When staying hydrated, drinking water is the best way to quench your thirst. Drink water before, during, and after you exercise. Water has many advantages that come with it, like fluoride, which helps keep your teeth healthy. Water has no calories, is natural, and replaces the fluids lost during exercise.
Tips brought to you by RxHealthyHabits to keep you safe, hydrated and exercising smart.
References: (For more information check these excellent articles from the experts)
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