6 Tips & Tricks To Avoid Dehydration While Working Out

Good hydration is the key to a proper workout. It is important to keep drinking a lot of fluids during the workout to keep the body fresh and hydrated. Not drinking enough water can lead to extreme dehydration and fatigue. When a person is dehydrated, it not only makes them thirsty again and again but also severely affects the cognitive and muscle function in the body.

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 During summer, the body sweats more than usual. While working out, it becomes even more difficult for a person to remain hydrated as it's already very hot outside and a workout makes a person feel even hotter. However, this doesn't mean that one should stop working out during summer. Here are some tips and tricks to remain hydrated even in summer during workouts.

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* Drink Water Before, During, And After Workout 

Many people think that drinking water is just important while a person is working out. However, this is not true as a person has to keep drinking water throughout the day and not just when they're working out. The person must be properly hydrated even before they have started working out. During the workout, keep on sipping water in time intervals of 10 to 15 minutes. After one is done working out, the person should keep on drinking water throughout the day. The more personal suites during the workout, the more water they should intake. 

* Planning Source Of Hydration 

The body gives the symptoms of dehydration many times during the day. This makes a person thirsty and they feel the urge to drink water. However, what happens is that most of the time the person doesn't have any immediate source of hydration with them. The unavailability of water leads to the suppression of thirst and the person forgets to hydrate themselves. It is a very common phenomenon and a ramification of improper planning of hydration throughout the day. A person should keep a bottle of water handy all the time and keep refilling it from time to time.

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* Replenishing Lost Electrolytes 

On average, a person loses at least half a litre of sweat for every 30 minutes of workout that they have. However, this may also vary from person to person as some people tend to sweat more than average. Sweat doesn't only consist of water but also has electrolytes. The loss of these electrolytes from the bodily fluids can lead to vomiting and diarrhoea if they're not replenished in due time. The easiest way to replenish the lost electrolytes is to have a little bit of salt added to the water.

* Magnesium Deficiency 

Magnesium which is also an electrolyte helps in recovering fast from a vigorous workout. Many people do not know about the importance of magnesium. This leads to a prolonged magnesium deficiency. A magnesium-deficient person is likely to stay thirsty all the time even after drinking water. To increase the magnesium intake of a person, one should go for nuts, seeds, leafy greens, legumes, and different types of dairy products that are high in magnesium. If one works out very seriously, then taking magnesium supplements can also be a great idea to tackle frequent muscle pains and cramps.

* Avoid Alcohol 

A person who drinks alcohol is likely to suffer from a lot of workout-related problems. Drinking alcohol, especially after one has worked out is a huge mistake as it is an extremely dehydrating beverage. Alcohol sucks out all the water in the body and one is likely to feel extremely thirsty the very next day. All the water intake that a person has tried to maintain throughout the day goes in vain because of drinking water. If someone is trying to focus on their health and is trying to do everything in their capacity to have good health, then staying away from alcohol becomes critical.

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* Sports Drink

Sports drinks and energy drinks are also great sources of electrolytes and instantly rehydrate the body. However, most people do not choose the right kind of sports drink that has a healthy formulation. A lot of famous sports drinks that are available in the market are full of sugar and chemicals. These do not contribute to the overall health of a person in any way. A person should always choose a sport or an energy drink after looking at the label of the drink properly.