How to Stay Hydrated During a Workout

By Andrew Smith

There are numerous health benefits to working out. Dehydration, however, is a serious concern for any person who exercises. A person who is dehydrated may feel dizzy, nauseous and even light-headed. These symptoms will obviously make any workout you wish to complete very difficult. Severe dehydration can even lead to heat stroke. To avoid these problems, it is important that you take the necessary steps in order to remain hydrated before, during and after each workout.

Instructions

Difficulty: Easy
Step 1
Begin consuming water hours before your workout. The National Athletic Trainers' Association recommends that you should drink between 17 and 20 ounces of water roughly two to three hours before your workout starts.
Step 2
Drink enough water right before you start working out. You should finish one eight-ounce glass or bottle of water about 20 minutes before your workout.
Step 3
Consume enough fluids during the workout. You should drink about eight ounces of water every 15 minutes while exercising.
Step 4
Replenish fluids once your workout has concluded. An easy way to know how much water to drink after your workout is to consume double the amount of water you drank during the workout within two hours of finishing your workout. For example, if you worked out for 45 minutes and drank 24 ounces of water, you should drink about 48 ounces of water in the two hours after the workout.

Tips & Warnings

Remember that thirst is actually a sign of dehydration. If you feel thirsty, you should consume fluids immediately. Sports drinks can be substituted for water if your workout is going to last longer than 45 minutes. You should, however, still drink water before you start working out.
Remember that thirst is actually a sign of dehydration. If you feel thirsty, you should consume fluids immediately.
Sports drinks can be substituted for water if your workout is going to last longer than 45 minutes. You should, however, still drink water before you start working out.

About The Author

Andrew Smith has been a freelance writer since 2006, specializing in sports and technology. His work has appeared on various online sites. Smith has a Bachelor of Arts in political science from Pennsylvania State University.

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