In normal circumstances, an average person is never well dehydrated. If you add warm climate and exercise, then you can experience serious dehydration. In this case, it is advisable not to wait until you thirsty before you can take a glass of water. Moreover, your body’s mechanism alerts you to dehydration more than it alerts you to hunger, even when you are exercising. For this reason, try having a dehydrating plan and make it as often as possible.
How Often Should You Dehydrate?
• Before You Exercise
If you are planning to involve in exercises, make sure you down two glasses of water at least two hours before and another glass just before you kick start your exercises.
• In Between Exercises
Make it a habit of drinking a half-cup or full after ever 15-20 minutes of exercising. Doing this is hard at fits, but once you get used to it, it becomes easy for you to exercise with a stomach full of fluid. Taking fluids in between exercises has the advantage that the fuller your stomach is, the faster it will be to empty.
• After Exercises
While exercising, you lose fluids that you need to replace after you are done exercising. For every two pounds of weight lost during exercises, you should take two cups of water. It is common to lose more while exercising in warm weather but also in cold weather, your body temperatures rise resulting in high perspiration. Therefore, do not ignore talking water after exercising in cold weather.
Recommended Type of Drink for Dehydration
The type of drink you use for dehydration depends on the intensity of your exercises. If you have carried out simple exercises and for less than an hour, then water should be fine. In case you have exercised intensely, and for longer periods, then you should use fluids with at least 4 to 8 percent carbohydrates concentration to help supply energy to your muscles. In this case, reach out for most sports drinks that have these requirements. Moreover, while choosing the right alternative, consider its ability to promote fluid absorption.
How Do You Know You Are Dehydrated?
Unlike over hydration, you can easily tell you are dehydrated if you note the following symptoms.
• Loss of appetite
• Highly concentrated urine with a strong smell
• Heat intolerance
• Flushed skin
When dehydration goes unmanaged, you can experience severe symptoms that include the following.
• Pain when urinating
• Problems swallowing anything
• Dimmed vision with sunken eyes
• Feeling clumsy
• Shriveled and numb skin
• Muscle spasms
Should You Drink Sports Drinks With Sodium
Sodium is rarely lost if you do not involve yourself in rigorous exercises. However, if you are planning to exercise for several hours, you should consider taking a meal that is reach in sodium after exercising. The sodium available in most sports drinks may not be used to replace lost sodium but it also plays the role of helping your body absorb fluids. The choice on whether to use a sports drink or plain water depends entirely on you. If you like plain water, sports drinks won’t be of much help to you but if you are not an avid water drinker, then you can choose sports drinks that have a lower carbohydrate percentage as their sodium level will give you some advantage.