If you find yourself feeling sluggish or weak during workouts, you may simply be dehydrated. Staying hydrated during exercise is one of the best ways to boost your energy levels and get the most out of your workouts. Before turning to costly and potentially unnecessary supplements, first be sure that you’re taking in an adequate amount of water. Even mild dehydration can cause cramps, exhaustion, or fatigue.
Keeping the Right Balance of Fluids
Your body will be able to perform at its optimal levels with the right balance of fluids. As you start to exercise, you naturally lose water in the form of sweat. Some athletes will sweat more than others, so the volume of water that you lose will vary. Excess heat can increase this fluid loss, while exercising in the cold can make it difficult to recognise when you’ve lost fluids. High altitudes and participating in endurance sports will also increase fluid loss.
This can lead to dehydration, which can impair your performance and cause a variety of symptoms. Some of the signs of dehydration can include feeling lightheaded or dizzy, having a headache, or a dry mouth. Drink water immediately if you are feeling any of these symptoms. If you pass dark urine this is a sign of advanced dehydration, meaning it’s time to down a sports drink to help balance your natural balance of fluids, salts, and sugars.
On the other hand, some athletes worry so much about becoming dehydrated that they take in too much water. In serious cases, this causes a rare condition known as “hyponatremia,” which occurs when you drink too much water without also replacing lost salt. Signs of hyponatremia include confusion, slurred speech, muscle cramps, and nausea. This is why it’s important to strike the right hydration balance when exercising.
Fluid Intake Guidelines for Exercise
The right amount of water or sports drinks will depend on the duration of your workout and other individual factors. All of us exercise at different levels of exertion and may sweat at different rates. A general set of guidelines put forth by the American College of Sports Medicine suggest to drink half a litre of water 2 or 3 hours before you exercise, and another 250 ml about 15 minutes before you begin. After this, you can drink an additional 250 ml every 15 minutes during your workout.
Water vs. Sports Drinks
For regular workouts lasting less than 60 minutes, simply topping up your bottle at home or gym water coolers is usually fine. However, if you plan on working out at a high level of intensity for over an hour, you’ll need to replace losses of electrolytes such as sodium and potassium with a sports drink. This is particularly true if you are training in intense heat or for prolonged periods of time.
Aside from drinks, you should also pay attention to the supplements that you are taking. Taking supplements will help you lose weight effectively. The good news is that there are several natural products in the market. You can visit this site for more information: https://www.metrotimes.com/detroit/resurge-reviews-expose-new-updated-packages-and-hidden-information/Content?oid=24851297
Feeling thirsty is usually a sign that you are already dehydrated. Drinking adequate amounts of water helps regulate temperature and lubricate your joints, both of which will maximise your workout and make you feel your best.