Essential Things You Need To Know About Hydrating During Workout
Drinking water during a workout is crucial because you tend to lose a lot of water through sweat. Drinking plenty of water helps the joints and body tissues to function optimally, transport nutrients, and regulate body temperature.
Thankfully, there are plenty of hydration drinks in the market today that you can drink to keep yourself hydrated during a workout. But when it comes to picking the right workout beverage to keep you hydrated when working out, there are essential things you need to know. These include:
- Choose the right workout beverage.
First things first, you need to ensure that you are buying the right workout beverage for yourself. As already mentioned, plenty of workout beverages are available in the market today. So it is essential that you choose the right one. If you are an average person, water after a workout is just fine. But if you want something more, you can go for sports drinks, electrolyte water, or coconut water.
- Drink the right amount
It is not just about drinking water; you must ensure that you drink the right amount. However, you should drink no set amount of water during a workout. You need to drink to thirst. There are ways you can determine the right amount of water you need. One perfect way is through measuring your sweat rate. For instance, you can weigh yourself before and after a workout and do a few calculations. If you lose a quart of sweat in approximately one hour, you should drink about 8 ounces of water every 15 minutes. On the other hand, if you sweat a lot, 4-8 ounces every 15-20 minutes when exercising is recommended.
- Don’t drink too much.
While it is uncommon, drinking too many workout beverages is possible. But this can be risky, especially during marathons. Athletes who drink too many fluids but not consume adequate sodium can develop a dangerous condition known as hyponatremia, and its symptoms include:
- Loss of energy
- Low blood pressure
- Muscle weakness, cramps, or twitching
However, overhydration is very rare. In fact, most people often don’t drink enough fluids when working out.
- Drink your hydration drink before and during your workout
Drinking your workout beverage before starting is advisable, especially if your exercise is intense. Drink about 1-2 hours before you start your marathon or exercise. Many people don’t drink enough fluids during exercise, a very dangerous mistake. It can be hectic to carry water around, but it’s worth it in the long run.
- Understands the risks of dehydration
A lot of problems can result from not drinking enough fluids. The most common problem is fatigue. If you fail to drink enough fluids, your blood will get thicker as a result of low levels of water. Of course, this will make your heart work extra hard to pump blood, making you tired easily. In the end, you will get fatigued. So, the best way to avoid this is to ensure that you are drinking enough water or any other workout drink of your choice.