How to Hydrate for Exercise
By Kate Evelyn
No matter what type of exercise you have in store, whether it be a leisurely round of golf or an hour of high-intensity aerobics, you need to keep your body hydrated. If you're not drinking enough water, you could easily overheat since your body will not be able to produce sufficient perspiration to cool you down. It also can affect your performance since you could end up feeling fatigued or even nauseous since your body is not able to function properly.
Instructions
Difficulty: Moderately Easy
Get in the habit of drinking water daily. The Food and Drug Administration recommends eight 8 oz. glasses per 24 hour period. A good way to make sure you're getting enough is to put all eight in a jug in the morning and vow to empty it before you go to bed. Then your body will not be dehydrated before you even start working out.
Drink a cup or two of water one hour prior to when you want to start to exercise. Don't wait until you are thirsty to do so; if you are thirsty, you're already dehydrated. Drink another 8 oz. glass per every 20 minutes you exercise.
Finish your cool-down at the end of your workout. Then start drinking an additional 8 oz. of water. Try to consume all of it within the next 30 minutes.
Avoid drinking more than the amounts recommended in Steps 2 and 3 for starters. If you drink too much water, you deprive your body of electrolytes, which can make you sick. This condition is known as hyponatremia. If you feel that you are not hydrated enough, for example if your workout is extremely intense, drink 8 oz. of electrolyte-filled sports drink as needed.
Check your urine after you exercise. If it is bright yellow, you are dehydrated and need to start drinking more water. Start adding another 8 oz. glass to your regimen. If it is pale, you are on the right track. That means the water in your body is diluting it.
Tips & Warnings
If this is your first time exercising or you are dramatically increasing the intensity of your workout, consult a doctor regarding your nutrition regimen.
Always keep water on hand when golfing, even if it is not a particularly hot day. Walking the course, carrying heavy clubs and simply being on your feet can take its toll on your body.
If this is your first time exercising or you are dramatically increasing the intensity of your workout, consult a doctor regarding your nutrition regimen.
Always keep water on hand when golfing, even if it is not a particularly hot day. Walking the course, carrying heavy clubs and simply being on your feet can take its toll on your body.
About The Author
Based in Washington, D.C., Kate Evelyn has been writing professionally since 2000. Her articles have appeared in numerous publications, including "Elle" magazine, "Brass|CU" magazine and the "Credit Union Times." She holds a Bachelor of Arts in journalism from Western Maryland College.
