One of the basic needs of our body is to stay well hydrated. While performing any exercise, people are prone to sweating which leads to the loss of body salts. Hence, it is imperative to stay well hydrated and replenish the lost stores. Not only does dehydration hinder overall health, but it can also hamper workout productivity. Fitness and health experts say that it is essential to drink the right amount of water before, during and even after a workout.
Hydration Before Workout
It is important to note that proper hydration before a workout helps prevent dehydration while exercising. Starting a workout in a dehydrated state can impact performance. Hence, it is crucial to begin taking water 2 to 3 hours before a workout. Those who sweat excessively need to drink at least 500-600ml of water for 2 to 3 hours before hitting the gym or working out under the scorching sun. Get your hands on the premium pre-workout sports drink PlayStead to keep a balance of your fluid intake as well as provide you with multiple other benefits.
Please note that the water intake also depends upon the level/intensity of exercises.
Hydration Need During Workout
As per the Australian Institute of Sports Nutrition, individuals should at least drink 8 ounces of water (0.2 litres or 236 millilitres) every 15 minutes. Those who sweat heavily can slightly increase the quantity of water. Moreover, the amount of exertion the body goes through also calculates the vital essence of staying hydrated. Hydration before a work out comes into action here and helps you to stay hydrated. If this is not done, it can hamper exercise results. Make sure that you also quench your thirst.
Do not drink too much water during a workout, as you may end up going overboard.
After-Workout Hydration
One must pay good attention to the body’s hydration needs after completing a workout. Focus on replenishing carbohydrates, salts and water stores lost during exercise. Improve your hydration levels as soon as the workout is over. Make sure you restore the lost salt reserves as sodium is considered to have a good fluid retention capacity. This factor keeps up the urge to drink water. Furthermore, it is also necessary to continue taking fluids (carbohydrates, salts and water) up to 5-6 hours after the completion of the workout session.
Tip: Weigh yourself before and after the workout. Make sure that you drink at least 400-500 ml of water per pound lost. It is mandatory to keep the fluid intake planned and ensure that it is distributed at regular intervals. Every fitness enthusiast must take up hydration into consideration.
Optimum hydration will lead to a productive session!
Happy working out!
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