Hydration and Exercise
Staying hydrated is particularly important during exercise as adequate fluid intake is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Dehydration in athletes may lead to fatigue, headaches, decreased coordination, and muscle cramping.
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume. The best way to find out if you are being properly hydrated is to check your urine. If it's dark yellow, that's a sign of dehydration. If it's light yellow or colorless, you are properly hydrated. Staying hydrated is a very important part in our life. Whether we are exercising or not, we need water.
Tips for staying hydrated
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume. The best way to find out if you are being properly hydrated is to check your urine. If it's dark yellow, that's a sign of dehydration. If it's light yellow or colorless, you are properly hydrated. Staying hydrated is a very important part in our life. Whether we are exercising or not, we need water.
Tips for staying hydrated
- Keep a bottle of water with you during the day that you can refill.
- If plain water doesn’t interest you, try adding a slice of lemon or lime to your drink.
- If you’re going to be exercising, make sure you drink water before, during and after your workout.
- Start and end your day with a glass of water.
- When you’re feeling hungry, drink water. The sensation of thirst is often confused with hunger. True hunger will not be satisfied by drinking water. Drinking water may also contribute to a healthy weight loss plan, as some research suggests drinking water will help you feel full.
- Drink on a schedule if you have trouble remembering to drink water. For example, drink water when you wake up; at breakfast, lunch and dinner; and when you go to bed. Or drink a small glass of water at the top of each hour.