Staying hydrated is key to feeling your best, and getting the most out of your workout. However, hydration is much more than merely drinking water while you are exercising. Hydration should happen throughout the day and include both water and hydrating foods. Here is our guide to staying hydrated, especially during these warmer months.
1. Don’t Wait to Feel Thirsty: Guess what! If you are feeling thirsty, you are already on your way to dehydration. Drink water consistently so that you do not get to the point of needing to quench your thirst. Be sure to drink at least 8-10 ounces of water before your activity begins. Make sure that you take frequent water breaks during your exercise and continue to do so throughout the day.
2. Monitor Your Intake: Do you have a go-to water bottle? Do you know how many ounces it holds? If not, you should find out and then track how much water you are consuming throughout the day. You can even use a simple tally chart to make sure that you are drinking enough water each day.
ProTip: Using a straw is an easy way to increase your water intake!
3. Add Hydration Drinks: Did you know making hydration drinks is easy, inexpensive, and typically a healthier choice? Often store-bought hydration drinks can have high sugar content, making your own avoids this. Rehydration occurs faster when sodium is present; therefore, a hydration drink is a great choice.
4. Know the Signs: Knowing the signs of dehydration is essential for yourself and those around you. Here are some common symptoms of dehydration in adults:
Mouth Feels Dry
Low urine output and more yellow than normal
Feeling Dizzy or Disoriented
If you notice any of these symptoms, be sure to hydrate immediately.
5. Consider the Circumstances: There is no one size fits all when it comes to staying hydrated. Everybody requires a different amount based on size and activity level. There are also outside factors such as heat that will play a role in how much water you should drink. Here is a guide to help you with an approximate amount of water-based on weight. However, be sure to consider other factors such as exercise and heat.
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