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The Athletic Club

of Overland Park
14 Jul 2015

10 Tips to Stay Hydrated during Your Workout

It is easy to not even realize you are dehydrated. Take a look at these ten tips to stay hydrated during your workout!

1. Drink! It’s critical for rehydrating to have some good ole H20. Try to sip 7-10 ounces of fluid every 10-20 minutes during exercise to stay properly hydrated.

2. Sip on sports drinks and coconut water. When we sweat, we lose electrolytes (minerals found in the blood that help to regulate the amount of water in the body). Research suggests that sports drinks (Gatorade and Powerade, for example) can help prolong exercise and rehydrate our bodies because they contain electrolytes whereas water does not. These drinks are perfect for the middle of a workout. If you are not a fan of sports drinks, try coconut water as a substitute.

3. Turn to fruit. Many fruits are a great source of both electrolytes and fluids. Bananas are full of potassium, making them a great option for refueling during an intense workout.

4. Weigh yourself. Be sure to get 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. Losing a few pounds of body weight after exercising can really strain your body resulting in things like fatigue, dizziness and muscle cramps.

5. Check the toilet. Check the color of your urine to make sure you are hydrated. Urine should be pale yellow if you are properly hydrated. Dark yellow urine may indicate dehydration.

6. Pay attention to your muscles. Even if you don’t think you have them, lean muscle tissue contains more than 75 percent water, so when your body is low on H20, muscles are more easily fatigued.

7. Tame thirst. Be sure to take a sip or two whenever you are feeling thirsty. Mild thirst is still a sign of dehydration.

8. Pinch yourself. Seriously. Your skin’s elasticity is an easy way to check your hydration. Using your pointer finger and thumb, pinch the skin on the back of your hand and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.

9. Avoid dry mouth. If your mouth starts feeling dry, drink something! This is one of the first signs of dehydration. Constant sipping on water and sports drinks helps you avoid dry mouth.

10. If you feel dizzy, stop. Even though you think it is better to push yourself through that last mile or a few more reps, you need to hydrate yourself. Due to the decreased plasma volume with dehydration during exercise, the heart must work harder to get blood to the muscles. Since there is not enough water in the blood, both the blood volume and blood pressure drop, causing dizziness.