When we are properly hydrated, we can perform better during exercise. Not only that, we simply feel better during our workouts, and can actually push ourselves to reach our goals. However, many people struggle to drink enough water throughout the day. The following tips will help if you struggle with drinking enough water; exercise in hot environments; or if you suffer from hot flashes, for example.
1. Ensure you are already hydrated by the time you start your exercise session. Gulping down 1 litre of water 10 minutes before an exercise class will only make you need to pee! Plus once you are thirsty, you are already dehydrated (so this shouldn’t be the cue to drink water – you should avoid getting to that point). Try habit stacking throughout the day, where each time you get up to go to the loo or make a coffee, you also have a sip of water. Or fill a 2L water bottle first thing in the morning and aim to finish it by the end of the day. Instead of trying to become hydrated, find ways to *stay* hydrated.
2. Consider electrolyte drinks during exercise, especially if you sweat a lot. You lose electrolytes (sodium, potassium, magnesium, calcium) through sweat. These need to be replaced as they control your fluid balance, regulate your blood pressure, and help your muscles contract. Low electrolyte levels make exercise harder and can have a negative effect on the body.
3. Bring a small towel, and run it under the cold tap before going into the gym/class. It will stay cold as you get hot.
4. Pay attention to how you feel! If it’s hot outside, then the heat will make exercise much harder, even if you are in an air conditioned room. You’ll likely struggle a bit more than usual, which is OK. If, however, you start to feel dizzy, faint, or sick, that’s a sign of dehydration and a sign you should stop. Pay attention to how you feel, and get to know the warning signs of dehydration.
Aside from health reasons, why is this important?
Remember these facts:
Our muscles are 75% water.
A 3% loss in water can cause a 10% drop in strength and an 8% drop in speed.
Stay hydrated to keep crushing your workouts.
Conni
Conni Arnold Fitness 