Workout Tips: Stay Hydrated When You Exercise
Summer may be a distant dream, but the beautiful days we’ve had lately are giving an inkling of spring. As the weather warms and requires more hydration during your workout, it’s important that you stay on top of your intake of liquids before, during, and after you exercise in order to avoid dehydration.
- Start Early: When you wake up in the morning, your body is already somewhat dehydrated. So, if you’re exercising in the morning, be sure to drink plenty of water before you hit your training regimen. However, don’t chug right beforehand, as it could cause bloating or cramping as you exercise – it’s better to just drink water continuously throughout the day.
- Keep Drinking: During low- or moderate-level intensity workouts, you should continue to drink water as you exercise. A good rule of thumb is to drink about one cup every 15 minutes. If you’re exercising for 60 minutes or more and/or you’re at high-level intensity, you might want to consider a sports drink to keep you hydrated and energized through to the end. Look for sports drinks with electrolytes, sodium and potassium, which will help your body to rehydrate as well as benefiting your muscle functions. Adding a slice of lemon or lime to your drinking water can help to induce alkaline as you exercise, keeping your body from becoming to acidic.
- Recovery Hydration: Again, keep drinking water after you’ve showered and moved on to your next task or activity after exercise. Adding protein powder to your water, or a healthy smoothie after your workout can be a fantastic method for aiding muscle-protein synthesis. Combining protein, carbohydrates, and liquids for your post-workout consummation ritual can help on all fronts – rehydrating, repairing muscles, and rejuvenating the powerhouse that is your body.
The best rule toward staying hydrated all day is to drink water constantly through the day – avoid energy drinks and soft drinks, since they contain caffeine, sugar, and other dehydration-inducing ingredients. You can tell you’re well hydrated if you’re visiting the restroom about six times per day, and your urine is pale. Keep drinking water, and stay on top of yourself to make sure you’re always replenishing your body with hydrating substances.