If you’re boxing, jumping rope, or doing any type of exercise at Revolution Training in Stamford, CT, it’s important to remember the fundamentals, like warming up and proper form, or remembering to stay hydrated. Those fitness tips are just as important as the latest exercises. Staying hydrated may seem insignificant or too simple to be important. Its simplicity is often the reason people forget to do it. Lack of hydration can diminish your performance and if you allow the problem to continue, cause serious issues. Here are some tips to help you stay hydrated.
Set an alarm on your phone to remind you to drink water.
Set your alarm to ring two or three hours before you exercise and remind you to consume two to three cups of water to get your body prepared for a workout. Don’t guzzle water right before you workout. It can upset your digestive system. Ensuring you are fully hydrated before you begin a sweaty workout provides several benefits. You’ll have more energy since dehydration can cause lethargy, and hydrating boosts energy. You’ll also be less dehydrated, especially if you sip water throughout your session.
Always have a bottle of water with you and sip on it frequently.
You should have bottled water in your gym bag or an empty water bottle to fill at the gym. If you become adjusted to having water ready, you’ll be more likely to drink it. Do you hate plain water? Some people do. If your workout is intense, carry a sports drink that replaces electrolytes. For a more moderate workout, plain water or infused water will do. You can make it yourself by adding fruit, vegetables, or herbs to water and allowing them to remain for several hours. When you remove them, the water will have a light flavor.
Track the fluid you drink and how you feel.
Understanding your fluid requirement is necessary to ensure you get enough water. Drink water when you feel tired. You’ll be surprised how drinking plain water can invigorate and energize you. You’ll start to recognize the signs of dehydration and be able to calculate your needs. That understanding helps you set a goal for daily fluid intake, including before and after exercise.
- If you’re hungry for something after a workout, before you eat, drink water. You might find it solves the problem. Sometimes thirst masks itself as hunger.
- Learn to recognize the signs of dehydration. It can cause mental confusion, exhaustion, headaches, and dry mouth. Lighter yellow urine is a sign you’re hydrated. Lack of skin turgor is a sign of dehydration.
- If you eat a lot of fresh fruit and vegetables, your fluid needs will be lower. Fruits and vegetables like watermelon, celery, and cucumbers contain a high amount of liquid that helps keep your body hydrated.
- If your workout is strenuous or you sweat a lot, drink about 4 to 8 ounces of fluid every 15 minutes. Sip on it, don’t guzzle it. Drinking too much water too fast can have negative consequences.
For more information, contact us today at Revolution Training