Don’t skimp on hydration. Here are a few things you should know to keep your cool.
Whether you’re a full-time athlete who trains every day or a weekend warrior who exercises in your free time, you need to know all about hydration and its importance for your body. This is especially true if you live in tropical countries like the Philippines, where summer seasons bring in high temperatures, heat, and humidity.
So, before you hit your next workout, here are a few important things you should know about staying hydrated! (And here’s a spoiler: there’s more to it than just taking a pack of electrolytes with you to the gym.)
Signs of dehydration
Feeling dehydrated is a common experience that most athletes or fitness enthusiasts might feel, especially on a hot day, but looking out for signs of dehydration is more than just feeling thirsty.
Dehydration happens when you lose too much body fluid, which is usually more than your fluid intake, causing your body’s functions to no longer operate normally. This can be caused by excessive sweating, inadequate fluid intake, or sicknesses that cause diarrhea or vomiting. When your body loses fluids, it can cause low blood volume, which also leads to low blood pressure, potentially causing symptoms of dehydration.
Here are some of the most common signs of dehydration you should be wary of while working out:
- Dizziness or lightheadedness
- Dark yellow urine, or lack of urine
- Headache
- Fatigue
- Thirst, whether mild or extreme
- Rapid breathing or increased heart rate
- Dry mouth
It’s also important to note that dehydration can cause heat exhaustion, which happens when a lack of body fluids results in the inability of the body to cool itself, potentially causing overheating — which could even lead to a heat stroke. Here are some signs of heat exhaustion you should remember:
- Nausea or vomiting
- Confusion
- Muscle cramps
- Fainting
- Dizziness
- Excessive sweating
- Rapid breathing or increased heart rate
- Poor coordination
Tips to stay hydrated
It should definitely go without saying that you shouldn’t wait for any of the aforementioned symptoms of dehydration before reaching for your water bottle or taking in the right amount of fluids. Your hydration regimen should be preventative and a priority in your workout routine.
Here are a few tips on how to make sure you’re taking in enough fluids to stay hydrated:
Hydrate before, during, and after a workout. If you’re waiting to feel thirsty, you’re already behind. It’s important to hydrate before, during, and after you exercise. Before working out, a good rule of thumb is to drink around 5-7 milliliters of water per kilogram of body weight. During your workout might depend on how much you sweat, but aim to rehydrate yourself with 4-6 ounces of fluids every 15 minutes or so. And when you’re done working out, one way to make sure you’re drinking enough water is to take around 2-3 cups of water or fluids every hour for the next couple of hours.
Weigh yourself. Another good way to measure how much fluid you’ve lost during a workout is to weigh yourself before and after. Losing 1-3% of your body weight might mean you are dehydrated, and for every pound you’ve lost, a good rule of thumb is to replace that with around 20-24 ounces of fluids.
Replenish your electrolytes. If you sweat heavily while exercising, or if you’re going for a prolonged workout that will last over an hour, consider taking an extra bottle of electrolytes with you. Ideally, you should choose an electrolyte supplement that includes sodium, potassium, magnesium, and carbohydrates to give you the nutrients you need.
Be mindful of the sun. The time of your workout can play a big role in how much you sweat, so if you can, plan around the sun, especially if you exercise outdoors. Consider clothing that helps block out UV radiation, wear sunscreen, and of course, take regular breaks to make sure you’re hydrating enough.
Eat foods rich in water content. It’s also a good idea to incorporate more fluids into your body in your diet, so you stay hydrated all day long. Eating water-rich fruits such as melons, strawberries, cucumbers, pineapples, and oranges, as well as vegetables like broccoli, lettuce, or squash.
Avoid overhydration. Be wary of overdoing it. Drinking too much water could lead to water toxicity, which happens when your body takes in too much water for your kidneys to excrete, leading to a dilution of the salt or electrolytes in your body. Thus, avoid drinking more than you need, pay attention to the color of your urine, and drink water gradually instead of gulping whole glasses in one go. On average, the Institute of Medicine recommends that men should take around 3.7 liters per day, while women should take around 2.7 liters.
Incorporate cooling methods. When possible, try to incorporate various cooling methods after a workout. This might include taking a cold shower, buying a cooling spray, or using a cold towel to cool down the body. These simple methods could help you cool down more quickly and avoid overheating.
These are just some good reminders to keep note of whenever you’re exercising, especially in extremely hot temperatures. Keeping these in your back pocket will help you stay healthy and could even help you reach peak performance.
Banner image from Allan Mas on Pexels.