Making sure that you are well hydrated is important. When you add in warm weather and a brisk workout, the need to stay hydrated increases. But, did you know there is more to just “drinking water” after your workout? You can actually do a few more things to ensure your body isn’t missing out on any vital nutrients when you next hit the gym.
Pre-Workout Hydration
Ensuring that you are well-hydrated before you even get started is a must. Before you start on your morning routine, be sure to drink some water. If you’re preparing for an event such as a marathon or competition, ensuring you are properly hydrated the day before is ideal.
Start by drinking plenty of water and nutrient-rich fluids the day before the event. You could opt for 100 per cent juices or low-fat milk. From there, take a look at the colour of your urine to determine how hydrated you are. You don’t want your urine to be very clear, but rather, try and get the colour of pale yellow out of your system.
On the day of your event, drink two cups of fluid to help wake up your kidneys. This will give your body enough time to prepare for the event and empty your bladder before you get started. While there’s no hard and fast rule on how much you should be drinking and at what rate, drinking before a workout or event is always a good idea.
Staying hydrated throughout your workout
Everyone has different hydration needs. Different factors, such as medications and health status, can also play a role in how much water you need during a workout in order to stay hydrated. One way that you can gauge how much you stay hydrated during a workout for is by weighing yourself. If you weigh yourself before your workout and then again afterwards, you can estimate the volume of fluid your body requires through the workout.
As a general rule, for every half a kilo lost, you will need to drink an additional half a litre of water to stay well hydrated. If you’ve lost weight during your workout, most of this would have come out as sweat so to help your recovery, it’s best to rehydrate with an electrolyte drink. Of course, different people will have different needs so if you’re unsure, have a chat with your doctor for more information.
No matter what drink you opt for after your workout, be sure to drink until you don’t feel thirsty anymore, and then some. Our thirst mechanisms can be an inaccurate indication of dehydration, so it may be worth checking on the colour of your urine to determine hydration levels.
What are the best drinks to stay hydrated?
Water is the perfect solution for almost everyone who engages in physical activity. But, for some athletes and sportspeople, water may not be enough as you lose electrolytes when you sweat. It also depends on your workout conditions; the weather, the temperature levels and how strenuous the activity was. Staying hydrated means balancing your fluid levels and your electrolytes (which includes calcium, phosphate, magnesium, potassium, sodium and chlorine). This is where some people may opt for an electrolyte drink to ensure all mineral levels are where they should be.
Can’t get any water? No electrolyte drinks? The next best option is eating high-water foods instead such as fresh vegetables and fruits. Of course, getting the right amount of fluids is important to make sure you have access to the right means of hydration when you know you’ll be working out.
Is it possible to drink too much?
It is actually possible to be over-hydrated. While there’s the belief that you can’t drink too much water, overhydration can actually lead to electrolyte imbalances causing heart arrhythmia, fatigue and dizziness.
Making sure you get the right amount of fluid into your system during daily life. If you’re working out, getting the right amount of hydration is even more important. With the right foods, drinks and intake, you’ll be able to ensure your body gets the minerals it needs to take on anything!