Exercise can contribute to the loss of fluids from your body. If you allow it to reach a point called dehydration, it can cause you to experience muscle fatigue, loss of concentration, dizziness, loss of stamina, and in extreme cases, heat stroke.
Water is an essential part of your system. You need to hydrate your body most especially when you are engaged in physical exercises. This will help to ensure the normal functioning of your system and to prevent the negative effects of dehydration.
Here are 6 tips to hydrate your body for exercise:
1. Drink plenty of water before every exercise
You body needs about two liters of water per day. This is already sufficient to allow you to perform your normal daily routine. But if you’re planning to do some exercise, you need to double that amount within the last 24 hours before you begin with your physical activity.
Be sure to drink the last 30 ounces of your water budget within two to three hours before you begin with your exercise routine.
You also need to drink plenty of water if it’s too hot. Extreme heat can cause loss of fluids from your brain. This can lead to headaches and loss of focus.
2. Watch the color of your urine
Watch the color of your urine. It can give you tell tale signs that you are losing lots of body fluids. If your urine has turned yellow or dark in color, it is an indication of your body’s need to rehydrate.
3. Take note of your weight before and after exercising
Loss of body fluids can lead to weight loss. You should take note of your weight before and after each exercise. This will help to let you know how much lost body fluids need to be replenished.
After each exercise, you should replenish every pound you lost with water. After drinking, you can take your weight again to ensure that you have taken enough water to rehydrate your body.
4. Avoid energy drinks
Energy drinks don’t actually rehydrate; they contain caffeine and lots of sugar which cause dehydration instead. You don’t actually need them to replenish lost body fluids during exercise. Plain water is enough to rehydrate you especially if your exercise is just a one-hour routine.
5. Continue to drink water while exercising
When you are in the midst of your exercise, you need to drink 10 ounces of water every 10 to 15 minutes. This will help to protect you from loss of concentration.
Your body needs water especially when you are losing lots of them through exercise and other factors. You should hydrate your body constantly. It can help to keep you up and sustain you with physical and mental energy and stamina.