Hydration During A Workout

Taken from our online Healthy Living Programs. Be a healthier you today!

There are a dizzying amount of sports drinks that are marketed at making you stronger and faster. But what should you really be drinking? The truth is that for the average workout of 60 minutes or less, you generally won’t need anything more than water. However if you exceed an hour, then you may need the extra calories and electrolytes.

Staying hydrated during a workout and exercise.

Staying hydrated during a workout.

It’s easy to not drink enough water before a morning run, a heavy session at the gym, or simply when out exercising. Staying hydrated during a workout is especially important because of the increased loss of water through sweat. Try our simple tips to stay safe and stay hydrated.

Water is essential for staying hydrated when the body loses fluids. While many sports drinks market themselves at keeping you hydrated they pack a lot of additional sugars. For most average to strenuous workouts, water is still going to be your best friend.

During exercise try to drink 6 to 8 ounces of water every 15 to 20 minutes. If you’re working out for longer than an hour or running a marathon, you may need to consider replacing electrolytes. Again a homemade Isotonic drink rather than a sports drink will work perfectly to keep you hydrated. Sports drinks are fine, just watch the ingredient list and choose wisely.

When your muscles feel tired during a workout, try drinking some water and resting a little. Since your muscle tissue contains more than 75 percent water, muscles are the first place to become dehydrated. If you feel sore, drink more!

Post workout you should aim to drink 16 to 24 fluid ounces of water for every pound lost. Tip: Weight yourself before and after exercise to calculate the difference and appropriate weight lost.

If your weight change is above 3%, this may be a sign you are experiencing serious dehydration. Losing above 3% of your body weight can result in dehydration effects such as muscle cramps, dizziness, and fatigue. Stop if you feel dizzy or lightheaded and keep hydrated during a workout.

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