Keeping Fit

6 Ways to Stay Hydrated

Outdoor workouts require extra hydration, even during cooler weather.
October 2017
Posted

If you think drinking water during a workout is just about keeping your mouth from drying out as you pant your way through each set, think again. In addition to keeping you comfortable, staying hydrated is a necessary aspect of any healthy workout.

Your body is composed of 60 percent water, but on average, you lose 2-5 percent of your body weight from water loss every time you work out.

Once you get into your workout groove, you may find it hard to stop, even for a water break. What you may not realize is that water is an essential nutrient that keeps your muscles primed, blood flowing and the nerves in your brain firing. Taking a break to replace what you lose while exercising is actually a good way to keep your workout going.

The evaporation of sweat helps cool the body during exercise, but this diminishing hydration can lead to poor performance and even possible injury. Make the most of your workout and stay fit with these helpful hydration tips:

• Cool, plain water is the best drink to replace the fluid lost as sweat and help regulate your core body temperature.

• Plan to drink water before, during and after exercise to prevent dehydration and help enhance performance.

• Outdoor workouts require extra hydration, even during cooler weather. The water content in your skin helps it perform its protective functions, including limiting damage from the sun.

• Learn to recognize signs of dehydration, so you can take steps to reverse it. Early signs include muscle cramps and fatigue, while a dry mouth, headaches, dizziness, slurred speech and confusion all signal advancing dehydration.

• If you find yourself dehydrated and water isn’t available, a melon, orange, celery, cucumber or bell pepper can help replenish your body’s water content.

• Make it a post-workout practice to replenish electrolytes with a banana, dates or coconut water.

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