According to health experts, if you want to be successful with your exercise routine, hydration is the key. Whether you are a seasoned athlete or just a weekend gym warrior, you should always remember that hydration is extremely important during exercise. This is why you always need to carry a water bottle from snac in your gym bag. But how much is too little, and how plenty is too much?
If you have the same questions, you are lucky because this article will show you a guide on how much water do you need before, during, and also after your workout routine.
Hydrate Before Your Workout
Drinking water may not cross your mind before your exercise. But you have to make sure that you are well-hydrated before your routine, especially during hot weather. If you are dehydrated before your workout, your core temperature will rise faster. Also, your heart will have to work harder than normal. This can negatively affect your performance. Worst case scenario, dehydration can lead to heatstroke.
Just remember that it will take time for the fluids to be absorbed by your body, so you have to steadily drink during the day. Aim to drink about 500ml of water at least four hours before your workout. Then drink 10 to 15 minutes before your exercise starts. You should add more fluid by drinking half of this amount again.
Hydrate During Your Workout
It is very important that you drink water during your workout. How hydrated you are can affect your energy levels. The best way to figure out how much you need to drink during your workout is to respond to what your body is telling you. If you feel thirsty, then you need to drink. Your body is showing you signs that you need to take on more fluid.
If you want to be more technical, use the Sweat Rate Calculation- weight yourself before exercise, then weigh again after exercise. Compare the figures. For every kilogram of your body weight that you lose, you have to drink up to 1 ½ liter of fluid.
Hydrate After Exercise
Once you have exerted all your energy and effort for the day, your body will be more than ready to drink more. This will not only be refreshing, but it will also help restore all the fluid that you lost which your body needs to recover. The sooner you drink and replace the lost fluid, the sooner will your body be able to recover.
One of the best ways to check if you are hydrated is to check the color of your urine. Pale yellow or “straw” colored urine is an indication that you are well-hydrated. But darker urine means that you are not drinking enough water. Remember that the darker the urine, the higher the risk of dehydration. But you also have to note that the color of urine can also be influenced by what you are eating or if you are taking any supplements or medical treatments.