30 Jan Annurca’s 10 tips you must know to stay hydrated during exercise
Annurca’s 10 tips you must know to stay hydrated during exercise
Not drinking enough water before a morning run, sweating a lot at the gym or forgetting a bottle of water for your evening spin class, are several ways to put us on a path to dehydration doom. Staying hydrated while exercising is very important because of the added sweat loss, in comparison to more day-to-day activities, like walking the dog or simply just watching the television. Drinking plenty of water while working out can also help us fight fatigue and prolong endurance. Therefore if we’re less fatigued for our day at work, we will be more productive in the work place, reduce absenteeism and be happier! To help achieve your goals, check out these 10 ways to prevent dehydration.
- Drink!: H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. You don’t have to spend excessive amounts on sports drinks for every session, water will do the trick just fine. Aim to drink around seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated.
- 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, can help prolong exercise and re-hydrate our bodies because they contain electrolytes, which water does not.
- 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 refuelling during an intense workout. To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit.
- Weigh yourself: Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.
- Check the toilet: If you’re taking a break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water.
- 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. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.
- 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.
- Pinch yourself: Skin turgor, which is the skin’s ability to change shape and return to normal, is an easy way to check your hydration (though not 100 percent reliable for everyone). Using your index finger and thumb, simply pinch the skin on the back of your hand (not too hard) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.
- Keep dry mouth at bay: One of the first signs of dehydration is a dry mouth. A short water break can help stave off exercise-induced dehydration.
- Stop if you get dizzy: Feeling light headed and dizzy is a sign of dehydration. This is a clear indicator that it’s time to hydrate. Make sure you have your water bottle at hand!
How hydrated are you? Why not complete one of Annurca’s health assessments and see if we are able to help you achieve your goals.
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