With summer here now is the perfect time to get water-wise about staying hydrated during your workouts.
As the sunny weather beckons many a fitness fanatic working out in the great outdoors risks the becoming dehydrated. To exercise safely and look after your body, here are a few healthy hydration tips to practice.
Feeling dizzy or lightheaded, suffering a headache or a dry mouth can all indicate that you are dehydrated. Exercising during hot weather can also heighten the risk as you are losing more water from your body through sweat. Exercising at a higher altitude can also lead to more fluid loss from your body.
Sources of hydration
Water is the cheapest source of hydration, and it’s free of the added calories or sweeteners present in other beverages like sports drinks, juice or fizzy drinks.
Sports drinks formulated for athletes can also be useful for replenishing your electrolytes, the minerals in your body lost through sweat. It’s important to read the label to make sure check sugar content and additives.
How much should you be drinking?
Before you work out, it’s important to ensure you have a water bottle with you to keep you hydrated throughout the session.
Sipping as much room temperature water as you can before, during and after your exercise sessions is important to replace any fluids you lost during the course of your workout.
How much you need to drink will depend on a variety of factors, including your size, genetics, fitness and the intensity of your exercise.
The Australian Institute of Sport recommends drinking early in the session and sticking to a pattern of consuming small amounts frequently, rather than trying to gulp down half of your bottle here and there.