It’s easier to stay hydrated when you’re lying on a lounger in the sun because you’re more aware you’re sweating and hot. It’s not as easy during your workout and hyper focused on exercise. When people workout, thirst should be the first reminder, but if the entire focus is on doing one more set, it may be ignored. The more dehydrated a person becomes, the more threatening the signs become. Take extra precautions and have a hydration system in place to avoid the problem. It can be as simple as drinking a small amount after each exercise.
Your body is primarily water.
The human body is between 40 and 65% water if you’re 18 or older. Each individual’s water content varies and it changes throughout the day. Children have an even higher percentage. The older you get, the lower your percentage. Women also have a lower percentage. If your body’s percentage is too low, it can affect your energy level. If you feel exhausted during your workout and not accomplishing your normal routine, you may be dehydrated. Dehydration can make you feel exhausted during your workout and unable to do your routine. Take a break to sip some water. Always have a bottle of water with you at the gym and refill it at the water fountain so you always have it ready.
Your body needs water to function properly.
The fluid in your body keeps your joints functioning properly. If you’re dehydrated, you’ll notice your joints ache. Muscle cramps can occur if you aren’t adequately hydrated. Muscles require fluid to function their best. If you’re prone to either muscle cramps or aching joints, set alarms on your phone to remind you to sip throughout the day. Drink two to three cups of water two hours before working out to prepare your body. If you come to the gym adequately hydrated, you’ll be less likely to become dehydrated while you work out, especially if you sip water throughout the workout. Consume a cup every 20 minutes.
If your workout is intense, drink more fluid.
Drink more frequently the harder you work. Increase your fluid intake if your workout is in a hot, humid area. Don’t drink too much water at once. If you guzzle it, it can slow the body’s absorption and make you sick. If you’re sweating profusely or working out for longer than an hour, you may need to hydrate with a sports drink. Excess sweating and too much water can cause sodium and potassium depletion. Sports drinks contain those electrolytes to replenish them.
- Sometimes, especially if you ignore the signs, your body tricks you into thinking you’re hungry when in reality, you’re thirsty. You can cut your appetite by drinking water.
- You get fluid from the food you eat. Your pre and post-workout snack should be juicy if you plan an intense workout. Cucumbers, celery, tomatoes, watermelon, oranges, strawberries, and cantaloupe are a few that hydrate. Some also provide electrolytes.
- Keep the signs of dehydration front and center. You may be dehydrated if you feel tired, weak, or mentally confused. Dark urine is another tell-tale sign. Lack of skin turgor is another.
- If your workout is long, you expect to lose more than 2% body weight, and there’s limited access to water, consider using a glycerol supplement as part of your workout protocol. Always check with your healthcare professional.
For more information, contact us today at LIV Fitness