Not drinking enough water before a morning run, sweating a ton at the gym, forgetting a water bottle to sip during spin class, and steamy temps are surefire ways to put us on a path to dehydration doom. Staying hydrated while exercising is important because of the added sweat loss (compared to day-to-day activities like working at a desk or watching TV). Tossing back some H2O while working out can also help us fight fatigue and prolong endurance. Before you turn into a raisin inside and out, check out these 10 ways to prevent mid-workout dehydration.
3 Ways to Make Sure You Stay Hydrated
1. Drink Enough Water
While water isn’t the only factor when it comes to staying hydrated, it does start with water. Your No. 1 goal should be to start drinking half of your body weight in ounces of water a day.
This isn’t about strictly how much water you to take in, either. It’s just as much about how much fluid leaves your body as well.
In fact, according to extensive research, “under normal circumstances of diet, exercise and climate the minimal urine output for healthy subjects is about 500 ml/day.” This is to help detoxify the body and even naturally prevent kidney stones, as well as just proper maintenance on the digestive system. The study recommends men drink around 3,000 milliliters of water a day and 2,200 for women - though this varies according to body weight, as I mentioned.
That’s why I recommend that if you weigh around 160 pounds, carry around a 20-ounce container of water and drink four of those a day to increase that water consumption.
2. Consume Sea Salt
The 2nd thing you want to do is get all-natural sea salt - either Celtic sea salt or Himalayan salt - and sprinkle a little bit on your food as well. The benefits of sea salt all center around hydration, because when you drink water, you also need sodium and potassium. Sea salt helps balance your water and potassium levels due to its sodium content, in addition to alkalizing the body, and research shows that sodium and potassium enhance hydration.
The fourth thing you need to do to stay hydrated is actually exercises. If you want to stay properly hydrated, you want to increase circulation throughout your body, and any form of exercises can support this, whether it’s cardiovascular training, burst training, weight training or just going out and walking.
Movement increases circulation and can really improve your overall electrolyte levels and actually can help circulate and get more nutrients into your cells.
So remember these three steps on how to stay hydrated, and remember how much water you should drink. If you do those four things, you’re going to be well-hydrated and that water you consume is going to be properly balanced with electrolytes as well.
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