Working out on a daily basis is an excellent way to lose weight and feel better. However, the key to enjoying the benefits of a workout is staying hydrated.
The damage to your body from dehydration is far worse than any benefits you will receive.
It is estimated that the human body can use or lose up to three quarts of liquid for every hour you exercise. In this situation, the risks of cramps, heat stroke, or dizziness are very real.
For this reason it is imperative that you take steps to stay hydrated and avoid dehydration. Consider the following tips, when you work out, for staying hydrated and healthy.
Drink Plenty of Water
It may seem like a simple solution to drink plenty of water when working out. However, the way you consume the water, is just as important as actually drinking it. Guzzling down a gallon of ice water in the middle of your workout is not the best way.
You can actually get stomach cramps, or make your body to go into shock because of the drastic temperature change. It is better to drink at least 20 ounces of water before your workout and 30 ounces for every hour that you exercise. Finish your routine by drinking an additional 20-30 ounces as you cool down.
Drink Sports Drinks
When working out, your body will lose fluids, minerals, and electrolytes as you sweat. Your sodium, potassium, and other electrolyte levels can actually become dangerously low during a workout.
Therefore, drinking sports drinks such as Gatorade or PowerAde can help to replace these minerals. However, you will want to check the label of any sports drinks to insure they do not contain excessive amounts of sugar. You could end up consuming more calories than you burn. Most brands now have a low sugar or diet options available.
Avoid Caffeinated Drinks
It is best to avoid caffeinated drinks before, during, and immediately after working out. Caffeine can present a diuretic effect on the body, and make any fluids you drink ineffective.
Caffeine usually does not provide thirst quenching properties that are necessary when exercising. When drinking a soda or coffee, you may actually feel thirstier than you did before taking a drink. Generally, caffeinated drinks are also a high source of sugar, and should be avoided.
Hydrate Regularly
While it is important that you drink plenty of fluids when working out, it is also imperative that you stay hydrated regularly. Drink plenty of water and healthy drinks during the day, even when you are not working out.
After all, if your body is dehydrated, a few drinks before working out will not fix the problem. Maintain a healthy balance, and it will be easier to stay hydrated when working out.
In Conclusion
Whether you want to work out to burn calories, or just to enjoy the health benefits, it is important that you stay hydrated. Keeping your body hydrated is not hard. When your body feels thirsty, drink plenty of fluids, and avoid drinks that can actually make you thirstier.
