Proper hydration is essential for everyone, but it’s especially important for athletes and fitness enthusiasts. We sweat when we exercise, and sweat is made up of water and electrolytes. We can become dehydrated if we do not restore the fluids and electrolytes we lose via sweat.
Whether you are a business professional or a fitness enthusiast or athlete, we need to stay hydrated. You can fart very ill. I’ve seen it firsthand. What happens if someone when they get hydrated from 18 to passing out to happen to go to the ER and get an IV.
Dehydration can have a variety of detrimental effects on athletes and fitness enthusiasts, including:
Reduced performance: When you’re dehydrated, your body doesn’t work as well. This can result in diminished endurance, strength, and power.
Increased chance of injury: Dehydration makes you more vulnerable to injuries like muscle cramps and heat fatigue.
Dehydration might cause your body’s recuperation process after exercise to be slowed.
Increased risk: Dehydration can weaken your immune system, making you more prone to illness.
Dehydration can make exercise less pleasurable in addition to these negative outcomes. Dehydration can cause fatigue, dizziness, and nausea.
How to Stay Hydrated
Drinking enough of fluids throughout the day, especially before, during, and after exercise, is the greatest method to stay hydrated. Aim for at least 8 glasses of water each day, although more may be required if you exercise or live in a hot region.
In addition to water, you can stay hydrated by drinking sports drinks, electrolyte-enhanced water, and fruit juice. However, keep in mind the sugar and calorie content of these beverages.
Sugar & Dehydration
Sugar is bad when it comes to dehydration because it can cause your body to lose more fluids. Consuming sugar raises blood sugar. This causes your body to release insulin, which helps cells absorb blood glucose.
Dario Smart Glucose Monitor Kit
In addition, insulin promotes kidneys to retain salt. Electrolytes like sodium help your body retain fluids. Sugar causes your body to retain salt and lose water.
Dehydration can result from not drinking enough fluids. Dehydration can cause performance loss, injury, prolonged recovery time, and disease.
Sugar also raises hydration requirements. Your body breaks down sugar into glucose and fructose. The liver needs water to digest fructose. The liver needs extra water to function correctly after eating sugar.
Dehydration occurs when the liver borrows water from other organs due to insufficient fluid intake.
Avoid sugary drinks and snacks to stay hydrated. Choose water, sports drinks, or electrolyte-enhanced water.
To compensate for sugary foods and drinks, drink lots of fluids. Specifically water!
Here are some suggestions for staying hydrated when exercising:
- 2-3 cups of water should be had 2-3 hours before workout.
- 15-20 minutes before exercising, drink 1-2 cups of water.
- During exercising, drink 6-8 ounces of water every 15-20 minutes.
- Drink 2-3 glasses of water within 30 minutes of finishing your workout.
- Hydration Supporting Products
If you’re looking for things to help you stay hydrated, here are a few Amazon recommendations:
- Water Canister – Hydrate & Refill & Repeat
- Electrolyte beverages contain electrolytes like salt and potassium, which are lost through sweating.
- Electrolyte beverages can help you replenish electrolytes and stay hydrated while exercising.
- Hydration pills dissolve in water to produce a hydrating drink. Hydration tablets are an easy method to stay hydrated even on the run
- Drip Drop – One of my go to brands for hydration! Click the link to get yours!
Conclusion
Staying hydrated is critical for all levels of athletes and fitness enthusiasts. Dehydration can have a number of negative effects, including decreased performance, an increased chance of injury, a longer recovery period, and an increased risk of sickness.
By following the tips above, you can stay hydrated and reap the benefits of optimal performance and recovery.
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