Hydration is important for everyone, but it is especially important for athletes. When you exercise, you lose fluids through sweat. If you don’t replace those fluids, you can become dehydrated. Dehydration can lead to a number of problems, including fatigue, muscle cramps, and heat illness.
There are a few things you can do to stay hydrated during physical activity:
- Drink plenty of fluids before, during, and after your workout. The amount of fluids you need will depend on the intensity and duration of your workout. In general, you should drink about 17 ounces of water 2 to 3 hours before your workout, 8 ounces of water 20 to 30 minutes before your workout, and 7 to 10 ounces of water every 10 to 20 minutes during your workout. After your workout, drink 8 ounces of water no more than 30 minutes after you finish exercising.
- Choose water or sports drinks. Water is the best choice for most people. However, if you are sweating a lot or exercising for more than an hour, you may need to drink a sports drink. Sports drinks contain electrolytes, which can help to prevent muscle cramps and fatigue.
- Listen to your body. If you feel thirsty, drink. Don’t wait until you are feeling dehydrated to drink fluids.
- Avoid sugary drinks. Sugary drinks can dehydrate you. Instead, choose water or sports drinks.
By following these tips, you can stay hydrated and perform your best during physical activity.
Here are some additional tips for staying hydrated during physical activity:
- Cool down after your workout. Cooling down helps your body to rehydrate. You can cool down by walking or jogging for a few minutes, or by taking a cool shower or bath.
- Wear loose-fitting clothing. Loose-fitting clothing will help your body to cool down and stay hydrated.
- Avoid hot and humid environments. If you must exercise in hot and humid environments, drink extra fluids and take breaks often.
- Take breaks when you need them. Don’t push yourself too hard. If you feel tired or thirsty, take a break.
By following these tips, you can stay hydrated and safe during physical activity.
