To remain properly hydrated during exercise, it is important to:
- Drink fluids before, during, and after exercise. This means starting exercise well hydrated by drinking about 200 mL of water half an hour before exercise, then drinking about a glass of water every 15-20 minutes during exercise depending on intensity and environment. After exercise, drink plenty of water to replace lost fluids, aiming for about 2 liters over the next 3 hours.
- Plan exercise sessions and hydration based on personal sweat rates and conditions. This can include using electrolyte drinks when exercising for over an hour or in hot, humid conditions to replace both fluids and electrolytes.
- Monitor signs of hydration by checking urine color, where pale straw color indicates good hydration, while darker urine suggests dehydration.
- Avoid diuretics such as alcoholic beverages or soft drinks that can cause additional fluid loss.
Proper hydration during exercise is important because:
- It regulates body temperature by enabling sweating and cooling.
- It maintains blood volume, allowing the heart to efficiently pump oxygen and nutrients to muscles, which supports physical performance and endurance.
- It lowers heart rate and improves muscle function.
- It supports mental functions including concentration, decision-making, reaction time, and coordination which help maintain exercise technique and motivation.
- Dehydration can lead to overheating, fatigue, impaired performance, increased heart rate, muscle cramps, dizziness, and other health risks.
Thus, good hydration habits during exercise ensure optimal physical and cognitive performance, help body temperature regulation, and prevent dehydration-related health issues.