Why You Should Stay Hydrated During Exercise

You’ve purchased that expensive running or cycling shoes, the reflective cycling vest, and that highly expensive bike and you are ready to start your road to health. What most people do not realize, however, when beginning an exercise regimen is the importance of staying hydrated. True, you may have picked up that swanky hydration product or a water filter bottle, but you have to always remember to actually drink from them!
Try to take in water prior to, in the course of, and after exercise because if you have consumed coffee, tea, alcohol, soda or any kind of carbonated drink within the last 12 hours, you’re virtually starting off with a water shortfall. The rules as to how much water you should drink aren’t set in stone but the American Council of Fitness suggests that you take in 600mls (20 ounces) of water two to three hours before you exercise. If you are dehydrated before you even start, then your body heat will rise quickly and put an avoidable strain on your heart.
The ACF also recommends that a peson drink 250mls (8 ounces) 20 minutes to half an hour before you begin to exercise or in the course of warming up. While you are exercising, it is advised that you drink 200 to 300mls (7 to 10 ounces) every 10 to 20 minutes, depending on the intensity of the exercise. Follow this with 250mls (8 ounces) of water within 30 minutes of completing your physical activity.
Naturally, the amount of water required varies considerably for each individual and the ambient temperature must also be taken into consideration. Highly active people can expend as much as a litre of fluid every hour. Water, undoubtedly, is the choice drink to remain hydrated but you might want to try a sports drink if you are doing intense physical exertions for more than an hour. Check out the label thoroughly to avoid ingesting excessive sugar, caffeine, and salt. Choose a low calorie electrolyte replacement drink to assist in rebalancing your body’s sodium and potassium levels.
Symptoms of dehydration include heart palpitations, drowsiness, xerostomia, and queasiness. In severe cases, there may be temporary disorientation and the patient may even lose consciousness. When this happens, the best course of action is to take the victim to the closest emergency facility right away.
Each person is different, that’s why it makes perfect sense to talk to your physician and tell him/her about your planned physical activities and ask how much fluid intake he/she thinks is right for you. The thing to remember is that drinking water in small sips at regular intervals is the healthy approach to avoiding dehydration and getting the best out of your exercise routine.