Most people approach the matter of hydration while doing sports or exercise fairly casually. They drink whatever is handy, and they just do whatever they want to ensure that they’re getting enough liquid. While this is great for the average person, those that are trying to take their fitness to the next level are going to have to invest a lot more effort into it.
Here are a few things you should do to ensure you’re hydrating right:
Those that drink a lot of sports drinks are just ingesting more calories than their bodies really need. You only NEED sports drinks after an intense workout that lasts upwards of an hour, so don’t bother with the sports drinks if you’re just pushing it for 45 to 60 minutes. Instead, stick with water – the best, lowest-calorie hydration option out there!
Instead of trying to drink a lot of water all at once, drink a glass or two of water every hour on the hour. It will ensure that you get plenty of liquids, and you’ll stay more than properly hydrated. When it comes time for your sporting event or workout, you’ll find it much easier to replenish the fluids in your body.
Drink When Your Body Tells You To
If your body is crying out for water, it means that you need to drink something. Your body is usually the best indicator of your thirst, so listen to it when it tells you that it needs something to drink. If your mouth is dry, your body is telling you that it needs some liquid. Listen up, grab a glass of water, and chug it down – and then chug another glass for good measure.
Drink More in Hot and Humid Weather
This is a very important thing to remember: heat and humidity make you sweat more. The hotter and more humid the weather is, the more water you need to drink. You should already be drinking at least 8 to 12 glasses of water per day as an active person, and you should increase that by at least a couple of glasses when the sun is high. During the summer months, it’s imperative that you drink more water.
Drink Some Coffee
If you need a boost to get you through your workout, have a cup of coffee up 30 to 60 minutes before your workout. You’ll find that the energy you get from the coffee will help you to do your workout like a superstar, and will wake you up from the drowsy state you find yourself in. Just make sure you drink the coffee no less than 30 minutes before the workout, as that will give you time to use the bathroom. Coffee is a diuretic, after all.
Drink After Weighing
If you always feel dehydrated after an intense workout, it’s important that you know how much to drink. You should weigh yourself before your workout, and then weigh yourself after the workout. You should drink 16 ounces of water for every pound of water weight that you have lost during the workout, as that will ensure that you’ve replenished everything you sweated out.
Check Your Urine
When you go to the bathroom, you should check your pee to see what color it is. The lighter and clearer it is, the more hydrated you are. When your urine is very dark yellow and has a very strong smell, it means that you are getting dehydrated. If you ever notice that your urine is getting darker, make sure to drink a few glasses of water to rehydrate yourself.