Fitness Hydration: How to Stay Hydrated during Your Favorite Sports Activities
Do you go to the gym, for a run or lean towards more adventurous activities, such as rock climbing? No matter what sports you like to do, don’t forget about hydration. In the middle of a run or workout, the last thing you want to worry about is opening and closing a lever or a spout.
WOW GEAR Sports Bottles allow you to hydrate in the toughest situations while you concentrate on your next step.
How much water should I drink when I exercise
There are no exact rules for how much water to drink before, while exercising and after. It depends on the intensity of your workout and also on your body specifics. In general, it is not enough to drink some water half an hour before your workout.
You should increase your water intake about two hours before the actual exercise. If you want to stick to a number, drink between 2 to 3 cups of water before working out.
Remember to take your WOW GEAR Sports Bottle whether you are going for a run or heading to the gym. The American Council on Exercise recommends drinking 7 to 10 ounces of fluid every 10 to 20 minutes during exercise. That makes approximately 1 cup of water during the workout.
And also don’t forget to rehydrate after your workout. You don’t have to stick only to water, you can for example blend a smoothie that can be a great source of both water and electrolytes.
You can also eat more water-rich food as a post-workout snack. You can choose for example watermelon, pineapple, apple, cantaloupe or strawberries.
Signs you are dehydrated
Even though dehydration is more common for kids and babies, it can sneak up on adults as well.
Don’t wait until you feel actually thirsty, you are already low on fluids. So think about drinking regularly during the whole day, no matter if you are working out that day. What are the first signs of dehydration? One of the easiest ways is to check your urine. If you are well hydrated, it looks clear or pale yellow. But if it is dark yellow or gold, it is time to hydrate properly. Other signs of dehydration may include fatigue, dry and mouth and swollen tongue or headache. If you have more severe dehydration, you might be also breathing fast, have palpitations, fever, feel dizzy, lightheaded, or confused. If you are experiencing symptoms of dehydration, you should move to a cool place, drink often small amounts of water and seek medical advice if your condition doesn’t improve.
Specific of Exercising in the Summer
Exercising in the summer can be a big challenge for your body. Therefore, staying hydrated is even more important! Before you get your sneakers, lace them up, let’s remember some basics of exercising in summer!
Drink water before, during and after doing sports as you always do. Avoid exercising during the hottest part of the day, usually between 1–3 pm. When planning outside workout, wear light-colored and lightweight clothes and use sunscreen. Even if you normally drink plain water, don’t be afraid to get a sports drink to replenish electrolytes. And lastly, the most basic rule that applies not only in summer – know your limits.
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