Exercise is a great way to improve your overall health. Regular workouts can help lower your chances of developing type 2 diabetes and certain types of cancer. It can also lower your blood cholesterol level, build stronger muscles and bones and reduce your risk of having a heart attack.
One important thing to keep in mind while working out is avoiding dehydration. Dehydration is when your body lacks the proper amount of water that it needs in order to function properly. Symptoms of dehydration include dizziness, headaches, tiredness, nausea or vomiting and dry skin.
Here are several ways that you can stay fit and healthy without getting dehydrated:
1. Hydrate before your workout
Drinking water before your workout can be very beneficial. However, too much of a good thing can be detrimental to your health. Drinking too much water can lead to hyponatremia, which is a dilution of the sodium content in our blood. A good rule of thumb is to drink about fifteen to twenty ounces of water at least two to three hours before your workout. Waiting to feel dehydrated before you start drinking fluids is too late. Even mild thirst can be a symptom that you may be becoming dehydrated.
Many doctors and physicians suggest that about 75 to 80 percent of your daily water consumption should come from liquids. The rest can come from foods that have high water concentration amounts. Watermelon, celery, cucumbers, tomatoes, strawberries, grapes, cantaloupe and peppers are just some of the healthy fruits and vegetables that not only taste good but also provide the regular nourishment that your body needs.
2. Hydrate during your workout
Staying hydrated during your workout is also essential. Many experts recommend drinking about eight to ten ounces of fluids during your warm up, and another eight to ten ounces of liquid for every fifteen to twenty minutes of exercise.
When we exercise more, we tend to sweat more. This also causes our bodies to lose electrolytes quicker. Electrolytes are minerals that help regulate the amount of water in our body. Cardio exercises which many people do while on keto diets are great, but can cause you to dehydrate and sweat more frequently the more that you do them. Water, sports drinks, keto electrolytes, coconut water and other similar products can help you replenish those lost electrolytes. These kinds of products are recommended for longer training sessions. Just make sure that you read the ingredient labels of any product carefully. Some of them contain extra sugar that can make you feel tired or sluggish after your workout.
3. Hydrate after your workout
A good strenuous workout can help you feel better instantly. You may also feel a bit of soreness from pushing your body harder than it’s used to. Your energy may also seem to wane. That’s why it’s a good idea to keep yourself hydrated after your workout is done. Drinking at least eight ounces of water or other similar liquids can help to keep you sharp. You can also add electrolytes or other forms of liquid. Just stay away from highly caffeinated drinks like soda or coffee, as they can lead to anxiety, digestive problems or insomnia, among other issues.
These are just some ways to stay hydrated before, during and after regular exercise routines. You can schedule water breaks into your workout. Take the time to sip carefully, and don’t gulp water or other liquids too quickly. Regular fluids along with a healthy diet and regular exercise are key components to an overall health improvement plan. They help you feel better both mentally and physically, so that you can tackle whatever challenges life throws your way.