The season of sweat is here—or at least, it will be soon. And if you’re somebody who likes to exercise outside in the heat, it’s important to remember that sweating equates to loss of fluid, and loss of fluid can mean decreased performance. If you want to get the most out of your workout, you need to stay hydrated.
Fluid plays many important roles in your body’s processes. It’s what allows your body to regulate its temperature and blood pressure. When your body has trouble with these regulations, it creates physical stress. And when your body is physically stressed, any kind of physical or mental activity becomes harder.
Although water is the best thing to drink to stay hydrated, some exercisers might be inclined to reach for a sports drink like Gatorade. These sports drinks are hydrating, but they might have a lot of stuff you don’t necessarily need—namely, sugar. Additionally, their electrolyte content, which helps your body maintain fluid balance, is likely much greater than you need. If you’re exercising intensely for more than 60 minutes, then replenishing these calories and electrolytes is beneficial; but if you’re doing a short, easy workout, water will satisfy you just fine.
One way to measure your hydration levels is to check the color of your urine. If your urine is clear or light yellow, you’re properly hydrated; on the other hand, if your urine is dark yellow or amber, this is a sign you’re dehydrated.
You can also figure out how much water you’ve lost by weighing yourself before and after exercise. Every pound you’ve lost reflects about 16–24 ounces of water you need to replenish.
When your body is dehydrated, you’ll start to see such symptoms as:
Fatigue
Impaired motor control and concentration
Muscle cramps
Dizziness
Upset stomach
Want to stay hydrated for your workout? Here’s what the American Council on Exercise recommends:
- Have 17–20 ounces of water about three hours beforehand
- Every 10–20 minutes during your workout, have about 7–10 ounces of water
- Within a half-hour of your workout, have 8 ounces of water
- After finishing your workout, have 8 ounces of water within 30 minutes
