Working up a good sweat when you exercise tells you you're working really hard, but at the same time, it's an indication that you're losing water—water that should be replaced.
Water not just regulates your body temperature, it additionally helps lubricate joints and transport nutrients. In case you're not properly hydrated, you won't be able to perform at your peak. You could even experience fatigue, cramps, etc.
And, thirst is really a sign that you're getting dehydrated.
You need to prepare before you make your first workout step. Truth be told, no matter what time you work out, it's important to hydrate yourself throughout the day.
A good rule is to drink 2 cups of water before you start the workout, after that another cup 20 minutes in advance. During the workout, drink up to one cup every 20 minutes. When working out for over 60 minutes, you may require a sports drink. After the workout, have some water within 30 minutes of the time gap.
Here's an example of a hydration schedule.
Before Exercise:
- Up to 2.5 cups of water more than 2 to 4 hours before the workout
- Up to 1 cup of water 20 minutes before workout
During Exercise:
- 0.5 to 1 cup of water every 20 minutes
After Exercise:
- 1 cup of water within 30 minutes
- More as needed: 2.5 to 3 cups of water for each pound lost
You can realize in case you're properly hydrated if your pee is light in color. The darker the color, the more dehydrated you are.
Water weight reduction can be dangerous. Only 1 percent change in your body weight can be dehydration.
No comments:
Post a Comment