Skip to content
March 5, 2024

The Secret To Staying Hydrated During Your Workout

Posted In: Fitness & Wellness

If you’re not sweating because of heat or exercise, staying hydrated is simple. Your body isn’t using the available fluid to create sweat and cool it during a workout. The first sign of dehydration is thirst, but many people fail to recognize if they’re focused on exercising. Having a hydration plan in place can help prevent most problems, stopping them before they start.

Start the process of hydration before you start working out.

Your body needs fluid to function and lets you know with signs. Besides thirst, joint aches, and muscle cramps may be indicators that drinking something is necessary. All parts of the body require fluid. The joints use synovial fluid to cushion the joints and prevent destroying cartilage. The muscles need fluid to function at their best. Start your workouts two hours before you go to the gym by drinking two to three cups of water. Fifteen minutes before you workout, drink another cup. During your workout, sip on water throughout. You should consume about a cup of water every 20 minutes if you sweat a lot.

Use a cellphone alarm to remind you.

Whether you have problems remembering to hydrate 2 hours before working out or have problems hydrating in general, your cell phone can be a big help. Set your phone alarm to remind you when to drink next. You don’t want to drink too much right before you workout. It won’t have time to get to all body parts and can upset your digestive system. Include sipping water after each exercise as part of your exercise plan.

Keep a bottle of water with you at all times.

If you always have water with you and sip on it frequently, staying hydrated shouldn’t be a problem. Depending on the amount of time you workout and its intensity, you may need to take more than one bottle or be able to refill the bottle at the fountain. Some people hate plain water. If that describes you, you can make infused water that’s flavorful but has few calories. You add fruit, vegetables, or herbs to the water and refrigerate it for several hours. Remove the fruits, vegetables, or herbs and a light flavor remains.

  • Some people don’t realize how little water they drink or whether they’re dehydrated. One simple test is to check the color of your urine. If it’s lemonade-colored, you’re adequately hydrated. The darker it becomes the more danger you’re in of dehydration. If it’s burnt orange, you desperately need fluid.
  • Learn to identify other signs of dehydration. Mental confusion, headaches, exhaustion, and dry mouth are a few signs. The body is approximately 65% water, so dehydration affects all body parts.
  • If your workout is intense or lasts longer than an hour, you may need a sports drink containing electrolytes instead of water.
  • How much fluid do you need daily? Start with your body weight in pounds. Divide that by two to get the number of ounces you need. If you weigh 150 pounds, you need 75 ounces, about 9 ½ cups of water. Increase your fluid intake if you’re sweating profusely.

For more information, contact us today at Prime Fitness Studio