Water tips to improve your exercise regime
The more you exercise, the more important it is to drink the right amount of water. However, many people underestimate how much water they need, and end up being constantly dehydrated. Supplying yourself with enough water is particularly important when you are active and want to stay healthy, and we’ll address the most common questions associated with hydrating yourself while exercising in this article.
How much water should I drink?
It’s important to drink water before, during and after exercising. Exact amounts needed will differ from individual to individual (depending on gender, age, environment, and type and intensity of your exercise). Having said that, there are some general guidelines that you should follow in order to stay hydrated:
- Before workout: around 0.5 liter of water 2 hours prior
- During workout: 200-300 ml (a glass) of water every 10-20 mins
- After workout: 250 ml (a glass) of water
These guidelines are a good starting point to ensure that your body gets enough of fluid.
Is water better than sports drinks?
If you’re into working out, at some point you might consider whether water is the best drink to keep your performance at its peak. Advertisements for sports beverages lead us to believe that our water is missing essential ingredients that hydrate our bodies. Sports drinks are a good choice indeed when you work out really intensively, as they contain carbohydrates and electrolytes that will help you delay muscle fatigue. They are quite caloric, however, and are only recommended if you work out for 60 minutes at a high intensity. Probably most of us aren’t professional athletes, and so we do not necessary need these enhanced drinks to keep us going. Also, a vast majority of sports drinks contain salt and sugar that actually compel our bodies to feel even more thirsty. Hence, if you don’t plan on doing long, high intensity workouts, water is the best choice to quench your thirst and keep your body well-hydrated.
If you however decide for intense activities, we would suggest drinking some alkaline water after the workout, so that your body can recover better and you have more energy. One of our cartridges, Mitte Alkaline, creates a high-PH water rich in minerals and antioxidants, that helps reducing the buildup of lactic acid that occurs after an intense workout. It also delivers important minerals your body needs to perform at its best.
How can you prevent dehydration?
The rule of thumb is to not to wait until you are thirsty. Thirst is an early sign of dehydration, so it’s best to have a glass of water before you start feeling thirsty. Another suggestion, as mentioned earlier, is to drink before, during and after your exercise. It’s also important to dress appropriately for the environment – meaning that during warm months you should wear the lightest clothing that you can (shorts and lightweight t-shirts). This is to ensure that you don’t sweat more than necessary. The same goes for cold weather – layering up allows you to remove pieces of clothing easily once you start feeling warm.
And while we are on the topic of drinking water and exercising, we would love to introduce our trusted partner, Pummel. They have developed a fantastic mobile app that allows you to find a personal trainer in the area where you live. As their mission is to encourage users to live a healthier and better life, we encourage you to check them out.