Do you hydrate properly when you exercise?
Controlling hydration is essential both before and after exercise. But, do you hydrate properly when you exercise? Now, we’ll help you find out if you’re doing it properly or if you need to take action. Summer has arrived, so you no longer have any apologies for not going out for some physical activity, as long as you follow the proper outdoor training tips when it’s hot. Outdoor activities are a great way to put entertainment into physical conditioning, but they require special attention to hydration.
When it’s hot, your body sweats more to cool itself off. And depending on the temperature, humidity and nature of your activity, you may not even realize how much you’re sweating. Don’t just rely on thirst to know when and how much you need to drink. To keep our muscles working and avoid the onset of fatigue, it is overly important to drink plenty of fluids before, during and after the activity.
Drinking before, during and after exercise to hydrate yourself
A good guideline to follow when preparing for an outdoor training, whether it is walking, running, cycling or playing tennis, is to drink about 2 glasses of liquid 2 hours before the activity. This helps make sure you are well hydrated before you go outside.
Then, throughout the activity, try to take a break every fifteen to twenty minutes to keep our muscles well hydrated. If you’re planning a one-hour trip or a workout at the gym, fill a bottle of water with about a liter and take it with you. To finish, take after each exercise.
How to hydrate when exercising
Proper hydration is essential for athletic performance and health. To push yourself to the limit, you must learn to drink enough before, during and after your workouts. For most outdoor activities, tap water from the old-fashioned faucet is enough to hydrate you properly when you exercise. If your activity lasts an hour or more, whether it’s fruit juice diluted with water or a sports drink, it will give you carbohydrates for energy plus minerals to replace the lost electrolytes (sodium, potassium, magnesium) in your sweat.
Energy sports drinks can give you a precise energy boost throughout your activity. They are designed to quickly replace fluids and increase the sugar (glucose) circulating in the blood.
Read the label to determine which sports drink is best for you. Ideally, it will give about fourteen grams of carbohydrates, twenty-eight mg of potassium and one hundred mg of sodium per eight-ounce serving. The carbohydrates in the drink should come from glucose, sucrose and/or fructose, all of which are absorbed simply and quickly. It should not be carbonated, as bubbles can cause stomach upset.
Most sports drinks are well-diluted and partially low in calories. If the taste of a sports drink helps you sustain hydration, naturally enjoy it. If you’re concerned about added calories, try diluting your sports drink with water or you can pour it into a thermos full of ice.
Before a race, race or training, you should drink plenty of fluids. The day before an event, drink extra water, fruit juices and/or other nutrient-rich liquids such as skim milk or 1% milk. Each athlete has unique hydration needs. By weighing yourself before and after exercise, you may want the volume of fluid your body needs to stay hydrated throughout the exercise.
Now that you know all about how to hydrate properly when we exercise, put your knowledge to good use and enjoy your training this summer.