Hey Lykkers! Whether you're hitting the gym, going for a run, or doing yoga, staying hydrated is essential for maximizing your workout performance and recovery.
Hydration isn't just about drinking when you’re thirsty; it’s about making sure you’re drinking the right amounts at the right times. Let's dive into how we can hydrate before, during, and after a workout to keep our energy up and avoid dehydration.
Re-hydrating before, during and after exercise
video by Bupa Australia
Pre-Workout Hydration: Prepare Your Body for Action
Drinking water before a workout helps us avoid dehydration and ensures we feel comfortable as we exercise. It’s a good idea to hydrate about 30 minutes before starting your workout.
Aim for 150-200 ml of water, but be careful not to drink too much, as that might make you feel the urge to urinate, which could distract from your workout. Additionally, avoid drinking large amounts of soup or water immediately before your exercise session, as this can make you feel sluggish.
Hydration During Your Workout
When we’re working out, it’s tempting to gulp down a large amount of water, but doing so can throw off our body's electrolyte balance. The key here is to drink small amounts frequently. If your workout is under an hour, try drinking 150-300 ml every 15-20 minutes.
If your workout is longer or more intense, you may want to drink sports beverages that contain electrolytes to help restore lost minerals like sodium and chloride. Remember, slow and steady hydration is best.
Post-Workout Hydration: Replenish What You Lost
After exercising, hydration becomes even more critical. The amount of water we need depends on how much weight we’ve lost during the workout. A good rule of thumb is to drink 150% of the weight lost. For example, if you lost 1 kg of weight during your workout, aim to drink 1.5 kg (1500 ml) of water to replenish your body’s fluid levels. This helps us recover and stay balanced.
Choosing the Right Water: What to Drink?
The best type of water for hydration is regular tap water that’s not too cold—ideally above 15°C. This allows the body to quickly absorb it and support our metabolism and temperature regulation. Although it might be tempting to drink ice-cold water during summer, doing so can actually harm your stomach over time. If you're doing a high-intensity workout or if you sweat heavily, sports drinks with sugar and electrolytes can help replace lost energy and minerals.
Some Final Tips for Hydration During Exercise
Drink small amounts of water frequently, especially if your workout is long or intense.
1.Avoid overhydrating before your workout, as this can lead to discomfort.
2.Sports drinks are useful for intense workouts but should not be your primary drink choice.
3.Pay attention to how much weight you lose during exercise to guide your post-workout hydration.
Staying hydrated doesn’t have to be complicated, but it's vital for performance, energy, and recovery. By following these simple hydration tips, we can take our fitness to the next level and keep our bodies healthy and strong. Hydration is not just about drinking water—it’s about drinking it at the right times and in the right amounts.
Stay Hydrated, Lykkers! We hope these tips help you stay on top of your hydration game. Keep track of how much you're drinking, and always listen to your body. Keep moving, stay fit, and enjoy every drop of water you sip!
