Staying Hydrated During Exercise



Doing sports is a good thing for our bodies. People from all over the world choose to do different physical activities every day or once a month to stay fit or just for fun. More intense exercises, however, may dehydrate the body. For this reason it is very important for people to drink the proper amounts of liquids in order to stay hydrated.

We are all aware of the fact that human beings have 45 to 75 per cent of water in their bodies. When we work out, much of this water is given out through sweating.  Thus, our bodies get dehydrated. That’s why we should be very alert.


Ways to know you are dehydrated

So how do we know we are running out of water? There are two simple methods to tell your hydration status. The first one is to test your urine. When there is not enough amount of water in the body, the color of the urine gets darker, usually like that of tea. If everything is okay with water levels, then the urine is almost clear to pale yellow.

The second method can be used only after some physical activity has been performed. It helps you determine the rate of your sweat. How is it done? First, get naked and weight yourself. This is done prior to exercising. After you are done practicing, weight yourself one more time without clothing. You should drink 16 fluid ounces for each pound you have lost.


Ways to keep hydrated during exercise

In order to avoid measuring your dehydration level, instead you can just drink the appropriate amount of liquids before, during and after the work out.

Before exercise

If you expect to practice a lot, then you can have 2 to 3 glasses of water two hours before exercise. Half an hour before that you should drink 5 to 10 more ounces of water.

During exercise

Perspiration during physical exercises can be heavy. For this reason, drink liquids every 10 to 20 minutes.

After exercise

This is the moment when you should weight yourself to see how much water you have lost and therefore need to refill.


Other ways to stay hydrated

1. Eat more foods that are rich in water. These can be different juicy fruits and vegetables.

2. Before sitting on the table to have a meal, drink a glass of water.

3. Every time you go to the restroom, have a glass of water.

4. Many people complain that water has no taste. If you are not a big fan of drinking water either, you can add some lemon to it. It will make the water more drinkable.

5. In order to encourage yourself to drink more water, you can keep a bottle somewhere around you where you will be able to see it.


Effects of dehydration

Dehydration is not a harmless thing. It can have many unpleasant adverse reactions, some of them heavier. Some of the most common symptoms you can experience are:

  • Dizziness
  • Lack of energy
  • Headache
  • Dry mouth
  • An inability to urinate
  • Very dark urine


Another thing to take into account is, having enough water intakes doesn’t mean having too much of them. Some people tend to drink a little too much. And this can have adverse reactions too. This is not so common but it can be pretty dangerous. For example, it may lead to confusion and seizures. Some of the symptoms include: nausea, muscle cramps, disorientation.

So have in mind these factors next time you decide to work out. If you want to stay fit and be healthy, you have to take care of your body. Water is an essential factor and you should monitor the amount of liquids you drink.



Author Bio:

Connie knows a lot about health and fitness. She works as a part time job at  but study for a fitness instructor.