Exercise is performed for various reasons, including development, increasing growth, preventing aging, perfecting athletic skills, weight loss or maintenance, strengthening muscles and the cardiovascular system, also just for enjoyment, as previously mentioned. Here Nicole McDermott, Greatist.com, reflects on staying hydrated while exercising:

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“Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are surefire ways to put us on a path to dehydration doom. Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance. Before you turn into a raisin inside and out, check out these 10 ways to prevent mid-workout dehydration.

1. Drink!

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Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.

2. Sip on sports drinks and coconut water.

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When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests sports drinks can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not into sports drinks or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.

3. Turn to fruit.

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Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit.Trusted Source Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run).Trusted Source To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).

4. Weigh yourself.

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Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration.Trusted Source Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue.Trusted Source To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.”

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Read More … Article Source: https://greatist.com/fitness/hydration-during-exercise#1

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