Staying hydrated is crucial for optimal performance and overall health during exercise. Whether you’re a marathon runner, weightlifter, or just someone who enjoys staying active, staying hydrated is key to achieving your fitness goals.

Why is staying hydrated important?

Our bodies are made up of approximately 60% water, and this water is constantly lost through sweat, breathing, and other bodily functions. During exercise, our bodies are put under a lot of stress, causing us to sweat even more. If we don’t replenish the fluids we lose, it can lead to dehydration, which can have severe consequences such as fatigue, dizziness, and muscle cramps. In extreme cases, dehydration can even lead to heat exhaustion or heatstroke.

The good news is that staying hydrated during exercise is quite simple. Here are some tips to help you stay hydrated and perform your best during physical activity.

1. Start hydrated and continue hydrating throughout the day

Hydration shouldn’t just start during your workout; it should begin from the moment you wake up. Many people don’t realize that they start their workouts already dehydrated, which can affect their performance. Make sure to drink water as soon as you wake up to start your day off hydrated. Throughout the day, continue to drink water, especially if you have a workout planned later on.

2. Monitor your fluid intake

The amount of fluid you need during exercise depends on your body weight, the intensity of your workout, and the environmental conditions. A general rule to follow is to drink 17-20 ounces of water two to three hours before exercising, and then 7-10 ounces every 10-20 minutes during your workout. After your workout, make sure to replenish the fluids you lost by drinking water or a sports drink.

3. Bring a water bottle

Having a water bottle with you during your workout makes it easy to take sips of water whenever you need it. It also serves as a reminder to keep drinking water throughout your exercise session. Choose a water bottle that is easy to carry and has measurements marked on it so you can keep track of how much water you’ve consumed.

4. Replace electrolytes

When we sweat, we don’t just lose water but also essential electrolytes such as sodium, potassium, and magnesium. These electrolytes are crucial for proper muscle function and hydration. If you’re exercising for more than an hour, consider drinking a sports drink that can help replenish these electrolytes. Alternatively, you can also consume fruits like bananas or coconut water, which contain natural electrolytes.

5. Don’t rely on thirst alone

Thirst is not always an accurate indicator of our hydration levels. By the time we feel thirsty, we are already slightly dehydrated. It’s essential to drink water even if you don’t feel thirsty, especially during long workouts.

6. Be mindful of the weather

The weather can play a significant role in our hydration needs. If you are exercising in hot and humid conditions, you will need to drink more water to compensate for the increased sweat loss. On the other hand, cold weather can also lead to dehydration as we tend to sweat less but still lose fluids through our breath.

7. Listen to your body

Our bodies are amazing at telling us what we need. During a workout, pay attention to how you feel. If you start feeling dizzy, lightheaded, or fatigued, it could be a sign of dehydration. Take a break, drink some water, and listen to your body’s cues.

Staying hydrated is not only essential for performance but also for overall health. By following these tips, you can ensure that you stay hydrated and perform at your best during exercise. Remember, every person has different hydration needs, so it’s crucial to listen to your body, experiment, and find what works best for you. Stay hydrated and keep crushing those fitness goals!