Not drinking enough water before run or workout can put you on a path to dehydration. Whether you’re a professional athlete or just working out, it’s very important to make sure you get the right amount of water before, during, and after workout. Water regulates your body temperature and lubricates joints. It also provides nutrients to give you energy. Most importantly, if you’re not properly hydrated, your body can’t perform at its highest level. You can experience fatigue, muscle cramps, and dizziness. Here are just a few tips to keep in mind…
[pullquote align=”full” cite=”” link=”” color=”#ff9900″ class=”” size=””]1. Drink Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat.Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of over hydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood.[/pullquote]
[pullquote align=”full” cite=”” link=”” color=”#ff9900″ class=”” size=””]2. Sip on sports drinks and coconut water. When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout.[/pullquote]
[pullquote align=”full” cite=”” link=”” color=”#ff9900″ class=”” size=””]3.Turn to fruit. Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).[/pullquote]
[pullquote align=”full” cite=”” link=”” color=”#ff9900″ class=”” size=””]4. Pay attention to your muscles. Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it. [/pullquote]
[pullquote align=”full” cite=”Greatist.com” link=”” color=”#ff9900″ class=”” size=””]5. Tame thirst. Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.[/pullquote]
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